Body composition

Percentage Body Fat Calculator

Estimate body fat percentage and unlock Katch–McArdle and Cunningham BMR equations for sharper calorie targets.

Body fat percentage is the proportion of your weight made up of fat tissue. Once you know it, BMR estimation switches from population formulas (Mifflin, Harris) to lean-mass-based formulas (Katch–McArdle, Cunningham) for better accuracy.

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Body
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Your daily target

· cal/day

Enter your details and click Calculate

  • BMR · cal/day at rest
  • BMI ·  
  • Lean body mass · kg

Pick your goal

Macros at maintenance

30% protein · 40% carbs · 30% fat

Advanced metrics

Numbers are estimates. Eat at your target for 2 to 3 weeks, track weight, and adjust by ±100 cal/day if it does not match your real maintenance. See how accurate is TDEE?

Show advanced metrics 12 metrics · 7 formulas · 2D macro selector · life-stage

All metrics

Calculate above to populate the full metric table.

All 7 BMR formulas (side-by-side)

Mifflin–St Jeor · Harris–Benedict (revised) · Katch–McArdle · Cunningham · Average · Simple multiplier · Custom

TDEE across activity levels

See how much your TDEE changes between sedentary and athlete. Highlighted bar is your current selection.

Macros: 2D selector

Goal × carb-split matrix: Cut / Maintain / Bulk × Low / Moderate / High carb.

Life-stage adjustments

Luteal phase · Pregnancy (T1/T2/T3) · Breastfeeding · Perimenopause · PCOS

Measurement methods compared

  • DEXA scan: gold standard for body comp; ±1.5% accuracy
  • Hydrostatic weighing: ±2%; logistically difficult
  • BodPod (air displacement): ±2%; specialty centers
  • 3-site skinfold (calipers): ±3% with good technique
  • US Navy circumference: ±3–5%; tape measure only
  • BIA scale: ±4–8%; hydration sensitive
  • Visual estimation: ±5%; for experienced eye

Frequently asked questions

What's the healthy body fat range?
Per ACE: men athletes 6–13%, fitness 14–17%, average 18–24%, obese 25%+. Women athletes 14–20%, fitness 21–24%, average 25–31%, obese 32%+. Essential fat (minimum healthy) is ~3% men, ~12% women.
How fast can I lose body fat safely?
About 0.5–1% of body weight per week without losing muscle. Faster than that and you risk muscle loss, hormonal disruption, and metabolic adaptation. Slower (0.5% per week) is more sustainable.
Why do home BIA scales give different readings each day?
BIA passes current through your body and infers body fat from impedance. Hydration changes resistance, drink water and your "body fat" drops; dehydrate and it rises. Measure at the same time daily with consistent hydration for trend tracking.