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How To Calculate Your Body Fat Percentage

How To Calculate Your Body Fat Percentage

The body fat percentage calculator below will determined your overall body fat percentage, lean body weight, body mass index (BMI), and basal metabolic rate (BMR).

To measure your height, waist, and neck circumference use a tape measure. Then enter your details and measurements below, and click submit to receive a body fat percentage report based on the calculations below.

Disclaimer: The body fat percentage report is not an accurate indicator of fitness level since the calculations are based on a small number of data. To get an accurate body fat percentage, visit your medical practician and ask for a referral to a lab practician that are expertise in body fat measurement.

Body Fat Calculator

Body Fat Percentage Categories

Now you know your body fat percentage, but what does it mean? What does your calculation put you in which category?

Comment your results in bottom of the article.

Classification Women (% Fat) Men (% Fat)
Elite Body Builders 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32% + 25% +

Body Fat Percentage By Age And Gender

The table below is a guideline of age and gender desirable body fat percentages:

Age Females Males
20 17.7% 8.5%
25 18.4% 10.5%
30 19.3% 12.7%
35 21.5% 13.7%
40 22.2% 15.3%
45 22.9% 16.4%
50 25.2% 18.9%
55 26.3% 20.9%

The Purpose Of Body Fats

Body fat consists of 2 parts, the essential body fat and the storage body fat. The primary component is the one that maintains life and generative functions and is usually between 10% and 13% in females and generally lower at 2% to 5% in males.

Storage fat accumulates in the adipose tissue (brown fat) in the form of either visceral fat (fat around organs in the abdominal cavity) or subcutaneous fat (under the skin and wrapped around vital organs).

The main purpose of the body fat (adipose tissue) is to deliver lipids that the body uses to generate energy or body heat. Body fat and how it's stored in the body is influenced by caloric intake, fitness level and genetic factors. Body fat is stored mostly around the abdomen in males and around the buttocks and thighs in females.

Having extreme cases of excess fat and lack of fat has negative effects on the health, especially testosterone levels for men. Surplus body fat can lead to becoming overweight and in extreme cases where insufficient fat is available can lead to internal organ complications.

Symptoms that are commonly associated with being overweight include low in quality of living, poorer mental state outcomes, low quality of sleep(sleep apnea) and high mortality and morbidity risks from cardiovascular disease, stroke, type 2 diabetes or cancer.

What Is A Healthy Way to Reduce Body Fat?

Losing between 1% and 3% of the body fat percentage in a period of 30 days is considered an achievable and healthy fat loss target. The lower body fat percentage you get to your ideal weight, the body fat percentage reduction also slows down. It is important to know that reducing fat is not the same as reducing body weight and simply lowering caloric intake is not sufficient.

Some of the lifestyle changes you may want to consider when aiming to lose body fat include:

  • Exercise: make a long-term plan starting from basic to then moderate and greater intensity exercise;
  • Add weight training and cardio exercises to work certain areas of the body;
  • Eat less high GI carbohydrates, increasing protein intake, and removing your snacking habits.
  • Keep hydrated to counterbalance the loss of water from exercise;
  • Include some “cheat days” for special occasions;
  • Be consistent and persistent in following your plan.

If you need to know how you can reduce your body fat, we have created an article with tips on how to make your abs show quicker, giving you nutritional knowledge on how to efficiently reduce those stubborn abdomen fats.

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