Body Fat Percentage Ratio Calculator

Estimate your body fat percentage using measurements (Jackson-Pollock method) or BMI (BMI method) for males and females. This tool helps assess body composition and health risks.

Standard
Step by Step
Chart

Result

Detailed Steps

Visual Representation

Formulas

Jackson-Pollock Method (Metric Units)

Uses measurements of waist, neck, height (and hip for females) to estimate body fat percentage:

Male BFP = 495 ÷ (1.0324 – 0.19077 × log₁₀(waist – neck) + 0.15456 × log₁₀(height)) – 450
Female BFP = 495 ÷ (1.29579 – 0.35004 × log₁₀(waist + hip – neck) + 0.22100 × log₁₀(height)) – 450

BMI Method

Uses BMI and age to estimate body fat percentage (different formulas for adults and children):

Adult Male BFP = 1.20 × BMI + 0.23 × Age – 16.2
Adult Female BFP = 1.20 × BMI + 0.23 × Age – 5.4
Boy BFP = 1.51 × BMI – 0.70 × Age – 2.2
Girl BFP = 1.51 × BMI – 0.70 × Age + 1.4

Fat Mass and Lean Mass

Fat Mass (FM) = BFP × Weight
Lean Mass (LM) = Weight – FM

Interpretation

Based on the American Council on Exercise Body Fat Categorization:

Category 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

These are estimates. For precise measurements, use bioelectric impedance or hydrostatic testing. Consult a healthcare provider for personalized advice.

Jackson & Pollock Ideal Body Fat Percentages

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

How to Use the Body Fat Percentage Calculator

  1. Select your gender (Male or Female).
  2. Enter your age in years (e.g., 30).
  3. Enter your weight in kilograms (e.g., 70) and height in centimeters (e.g., 175).
  4. Enter your neck and waist circumferences in centimeters (e.g., 40, 80).
  5. If female, enter your hip circumference in centimeters (e.g., 95).
  6. Choose the calculation method (Jackson-Pollock or BMI).
  7. Select your preferred display mode (Standard, Step by Step, or Chart).
  8. Click the “Calculate” button.
  9. View your body fat percentage, fat mass, lean mass, and category (Essential Fat, Athletes, Fitness, Average, Obese) in the selected view. The chart view shows your body fat percentage within its category.

Frequently Asked Questions (FAQs)

What is Body Fat Percentage (BFP)?

BFP is the proportion of fat mass to total body weight, used to assess body composition and health risks. It’s estimated using measurements or BMI.

How does the Jackson-Pollock method differ from the BMI method?

The Jackson-Pollock method uses physical measurements (waist, neck, height, and hip for females) for a more precise estimate, while the BMI method uses BMI and age, which is simpler but less accurate.

What is a healthy body fat percentage?

Healthy ranges vary by gender: Fitness for women (21–24%) and men (14–17%). Athletes have lower ranges (women: 14–20%, men: 6–13%). See the categorization table for details.

How can I reduce my body fat percentage?

Combine strength training, cardio, a balanced diet with adequate protein, and calorie control. Consult a healthcare provider or nutritionist for a personalized plan.

Why are body fat percentages higher for women?

Women naturally have higher body fat due to reproductive and hormonal functions, requiring essential fat (10–13% vs. 2–5% for men).