Free Tool
Body Fat Calculator | Body Fat Percentage Estimator
Estimate your body fat percentage using height, weight, age, and gender. Based on BMI-derived body fat formula.
Built by an engineer who chases finish lines and is obsessed with data. Thomas Prommer — technology executive who has worked with Google, Apple, Nike, Adidas, Netflix and other global brands. Also an Ironman finisher, HYROX Pro Division competitor, and marathon runner. These tools combine engineering rigor with real race experience.
Body Fat Percentage Calculator
Estimate your body fat percentage based on your measurements.
How Body Fat is Estimated
This calculator uses a BMI-derived body fat formula: BF% = 1.2 x BMI + 0.23 x Age - 10.8 x Gender - 5.4. For more precise measurements, consider DEXA scans, hydrostatic weighing, or skinfold calipers.
FAQ
What is a healthy body fat percentage?
For men: 10-20% is healthy. For women: 18-28% is healthy. Athletes are often lower.
How accurate is this calculator?
BMI-based estimates have a margin of error of 3-5%. For better accuracy, use body measurements or clinical methods.
What is essential body fat?
Essential fat is the minimum needed for basic health: ~3% for men, ~12% for women.
How do I lower body fat?
Calorie deficit + high protein (2g/kg) + resistance training is the evidence-based approach.