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Calculate your body fat percentage using BMI and waist circumference formulas. Get instant body composition insights for fitness and health management.
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When working out or managing your health, weight alone cannot tell you whether you are losing fat or muscle. This tool estimates your Body Fat Percentage (BFR)—the percentage of your total body weight that is fat—using two internationally recognized formulas: the BMI method and the waist circumference method. Based on your height, weight, age, gender, and waist measurements, it calculates your body fat percentage and fat mass. It also provides a physique assessment against standard ranges, helping you understand your body composition changes more scientifically.
Q: What is a normal body fat percentage?
For adult men, a healthy body fat percentage is typically between 10% and 20%; for adult women, it is usually between 21% and 32%. The exact range may vary slightly depending on age and measurement method. The results page of this tool will provide the corresponding reference ranges.
Q: The results from the BMI method and the waist circumference method are different. Which one should I trust?
Both are estimation formulas with different focuses. The BMI method considers height, weight, age, and gender, making it more universally applicable. The waist circumference method directly reflects abdominal fat (visceral fat) levels and is more sensitive to central obesity. It is recommended to use them together. If there is a significant difference between the two results, or if your waist circumference exceeds the standard, you should pay closer attention to the risks indicated by the waist method.
The results from this tool are estimates based on formulas and cannot replace medical tests such as professional body fat scales (bioelectrical impedance) or DEXA scans. Input data must be accurate, and unit selections must be consistent. The results are for reference only and should not be used for medical diagnosis. For special populations such as pregnant women, athletes, or patients with edema, the formula estimation error may be larger. Please consult a doctor or professional nutritionist before making any health or fitness decisions.
Body fat percentage is a key indicator of body composition and is more meaningful than body weight alone. For fitness enthusiasts, it is recommended to measure and record using the same method at a fixed time each week (e.g., in the morning on an empty stomach) to observe long-term trends rather than single numerical fluctuations. For example, a 30-year-old male who is 175 cm tall and weighs 75 kg would have an estimated body fat percentage of about 20% and a fat mass of about 15 kg using the BMI method. If, after a period of resistance training and diet control, his weight remains the same but his body fat percentage decreases, it means his muscle mass has likely increased, which is a positive health signal. Combining body fat percentage with measurements like waist and arm circumference can provide a more comprehensive assessment of your training results.
