Body Fat Percentage Calculator – Iron Built Fitness

Body Fat Percentage Calculator

This calculator is built on the U.S. Navy fitness formula. The formula measures body fat percent with a standard error deviation of only 1-3% for most people. Just use a tape measuring tool and then enter your height, waist, hip and neck measurements in respective fields.

Fat Percentage Calculator
Measuring System
Sex
Height (Cms)
Neck Girth (Cms)
Waist (Cms)
Hips (Cms)
Your Body Fat
Body Fat Category
Calculations are as per US Navy Formula

What a Specific Body Fat Percentage Looks Like

Body fat percentage men and women
Your look might vary depending on your level of musculature.

Body Fat Percentage & Health

Body fat percentage is one of the best measures of health. It’s much better than Body Mass Index (BMI). This is becasue BMI doesn’t take above normal levels of muscularity into consideration, and it also discriminates if you’re very short or tall.

Body Fat Percentage Ranges & Ratings For Men

BODY-FAT-PERCENTAGE-RANGES-&-RATING-FOR-MEN

Body Fat Percentage Ranges & Ratings For Women

BODY-FAT-PERCENTAGE-RANGES-&-RATING-FOR-WOMEN

Body Fat Percentage & Bulking/Cutting Cycles

If your goal is to get lean and muscular, then the quickest and most effective way towards such a physique is by doing cutting and bulking cycles.

For cutting and bulking cycles to work well, both when it comes to results and health, you should do them within a certain body fat percentage range.

Optimal Cutting/Bulking Body Fat Percentage Range For Men:

8-15 % body fat

Optimal Cutting/Bulking Body Fat Percentage Range For Women:

18-25 % body fat


Body Fat Percentage & Optimal Caloric Deficit

If your goal is fat loss, then setting up your caloric deficit correctly is extremely important. If your deficit is too large you’ll start losing muscle mass and experience other unpleasantries, both physical and psychological.

On the other hand, if you keep your deficit too small, then fat loss will happen very slowly.

There’s a theoretical limit to how much fat that can be released from the fat stores in a single day, where any additional weight lost above this limit will be muscle mass, no matter how high the protein intake is.

This limit is inversely proportional to how lean we are, meaning that the leaner we get, the smaller the deficit must be.

That’s why the best way to set up your caloric deficit is based on your body fat percentage:

Optimal Rate of Fat Loss Men

Body Fat % Fat Loss/Week
30%> ~1.1 kg (2.4 lbs)
20-30% ~0.9 kg (2 lbs)
15-20% 0.45-0.7 kg (1-1.5 lbs)
12-15% 0.45-0.6 kg (1-1.3 lbs)
9-12% 0.35-0.45 kg (0.75-1 lbs)
7-9% 0.2-0.35 kg (0.45-0.75 lbs)
<7% ~0.2 kg (0.45 lbs)

Optimal Rate of Fat Loss Women

Body Fat % Fat Loss/Week
40%> ~1.1 kg (2.4 lbs)
30-40% ~0.9 kg (2 lbs)
25-30% 0.45-0.7 kg (1-1.5 lbs)
22-25% 0.45-0.6 kg (1-1.3 lbs)
19-22% 0.35-0.45 kg (0.75-1 lbs)
17-19% 0.2-0.35 kg (0.45-0.75 lbs)
<17% ~0.2 kg (0.45 lbs)