USA Physique
The Coaching Authority

Body Fat Index

Determine your body fat percentage

Use a tape measure to determine your waist, hip and neck circumference. Then input your gender and measurements below to receive a body fat index based on average values. The body fat index is not an indicator of fitness level since the calculation is made with no regard to height or weight.

Metric Imperial
Your Body Fat is
These calculations are based on averages.

Body Fat Percentage Categories

Classification Woman (% Fat) Men (% Fat)
Essential Fat 10-12 % 2-4 %
Athletes 14-20 % 6-13 %
Fitness 21-24 % 14-17 %
Acceptable 25-31 % 18-25 %
Obese 32 % 25 %

A 14% body fat for a male and 24% would be considered very good, but it may not indicate a “healthy” weight. Body fat percentage, just like weight, depends on multiple factors that can vary per person, such as overall health, metabolism (how your body burns excess calories for energy or stores them as fat), amount of activity, and musculature.

Also, where you store body fat has a significant impact on health risks. Even if your weight is close to the normal range, a large waist size may mean you have an unhealthy amount of belly fat (visceral fat). Larger amounts of belly fat increase the risk of diabetes and heart disease. Therefore, it’s possible that you could have a good overall body fat percentage yet still be at higher risk if the fat is concentrated at your waistline.

Rather than just relying on one measurement like body fat percentage or body mass index (a calculation based on both weight and height) to determine if you are overweight, I suggest using two measurements: waist size and ratio of waist size to hip size.

  • Waist size. Wrap a measuring tape just above your navel to find your waist size. Ideally men should strive for 35 inches or less.
  • Ratio of waist size to hip size. Measure your hips around the widest part of your buttocks. Then divide your waist size by your hip size. The ideal waist-to-hip ratio for men is 0.9. If your number is higher, you may have too much belly fat.