How to Accurately Measure for Body Fat Percentage
To accurately measure use a flexible tape measure.
Make sure the tape measure is snug but not tight and take the measurements in inches for best accuracy.
Men’s Measurement:
- Around the neck just below the Adam’s apple
- Around the narrowest part of the waist
- Height standing back straight against a wall
Women’s Measurement:
- Around the neck just below the Adam’s apple
- Around the narrowest part of the waist
- Around the widest part of the hips
- Height standing back straight against a wall
Body Fat Categorization
The American Council on Exercise categorizes body fat into different groups based on how much fat is healthy for our bodies.
Each category helps us understand if our body fat is right for staying healthy and strong:
| Description | Women | Men |
|---|---|---|
| Essential Fat | 10-13% | 2-5% |
| Athletes | 14-20% | 6-13% |
| Fitness | 21-24% | 14-17% |
| Average | 25-31% | 18-24% |
| Obese | 32+% | 25+% |
The American Council on Exercise (ACE) Body Fat Categorization
It’s important to note that body fat percentage is just one measure of health and should be considered alongside other factors such as diet, physical activity, and overall lifestyle.
How to Calculate Body Fat Percentage
The US Navy Method for calculating body fat percentage uses measurements of your neck, waist, and height for men, and neck, waist, hip, and height for women.
These measurements help figure out how much of your body is made up of fat. It’s a simple way to see if you are in a healthy range for your age:
Men’s Calculation:
% Body Fat = 86.010 × log10(waist - neck) - 70.041 × log10(height) + 36.76Women’s Calculation:
% Body Fat = 163.205 × log10(waist + hip - neck) - 97.684 × log10(height) - 78.387Ideal Body Fat Percentages
As people get older, their bodies naturally tend to have a bit more fat.
The Jackson & Pollock Ideal Body Fat Percentages take this into account, so they vary by age to reflect what is healthy and ideal for different stages of life.
| Age | Women | Men |
|---|---|---|
| 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% |
Jackson & Pollock Ideal Body Fat Percentages
But not everyone fits perfectly into these categories, and being healthy doesn’t always mean hitting a specific number. Other factors like muscle mass, fitness level, and overall health are important too.
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