What Is Body Fat Percentage?
Body fat percentage is the proportion of your total body weight that consists of fat tissue. Unlike BMI, body fat percentage distinguishes between fat mass and lean mass (muscle, bone, organs, water), making it a more accurate health indicator — especially for athletes.
US Navy Body Fat Formula
Men: BF% = 495 ÷ (1.0324 − 0.19077 × log10(waist−neck) + 0.15456 × log10(height)) − 450
Women: BF% = 495 ÷ (1.29579 − 0.35004 × log10(waist+hip−neck) + 0.22100 × log10(height)) − 450
Women: BF% = 495 ÷ (1.29579 − 0.35004 × log10(waist+hip−neck) + 0.22100 × log10(height)) − 450
Body Fat Categories
| Category | Men | Women |
|---|---|---|
| Essential Fat | 2–5% | 10–13% |
| Athlete | 6–13% | 14–20% |
| Fitness | 14–17% | 21–24% |
| Average | 18–24% | 25–31% |
| Obese | 25%+ | 32%+ |
How to Reduce Body Fat
Reducing body fat requires a calorie deficit combined with resistance training to preserve muscle mass. Aim for 0.5–1% body fat reduction per month for sustainable results without muscle loss. High-protein diets (1.6–2.2g/kg) are particularly effective at preserving lean mass during a cut.
Tip: Measure your waist, neck, and hip (for women) first thing in the morning before eating, using a flexible tape measure at consistent locations each time.