3 Ways To check your Body Fat percentage…

1. Use the visual body fat charts below…

Women click here for your chart
mens visual bodyfat chart

womens visual bodyfat chart

The pictures above are from LeighPeele.com and she goes into more detail here about visual bodyfat percentages but look at these other 2 pictures from LeighPeele.com…

men and women visual bodyfat

As you can see from the pictures above body fat % means how much fat you have and not how much muscle you have so for example…

You can be 10% body fat and look ripped or you could be 10% body fat and be very skinny with very little muscle mass & very little ab definition.

2. Use the cartoon chart…

men and women visual bodyfat cartoon

3. Use the body fat calculator below…

  1. Select "Man" or "Woman"
  2. Enter your height in inches (measure without shoes)
  3. Enter your waist size in inches (measure at the navel/smallest point)
  4. Women only, enter your hips size in inches (measure at your hips' largest point)
  5. Enter your neck size in inches (measure at your neck's largest point)

Man Woman

  • Height (inches)
  • Waist (inches)
  • Hips (inches)
  • Neck (inches)

Your Estimated Body Fat % is &…

Thanks to Fat Burning Furnace for letting us use this fat burning tool!

For Men A Body Fat Percentage of…

For Women A Body Fat Percentage of…

Make sure you also see…

I'm Adrian Bryant, I started NowLoss.com to help you look better naked & if you're serious about losing weight…

Use My Fat Loss DVDs which Chris used to Lose 137 pounds in 7 months & Sue used to Lose 124 pounds in 6 months

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1-60 of 257 Comments
Thomas Heck

My weight is 120 lbs my body fat is around 10%. I need to lose another 5 lbs and be able to hold that weight. Any suggestions

December 30, 2017


I'm a 39 year old female and weigh 230 lbs. I am 5 ft 6in and considered obese. I am a busy mom of 5 girls. I "diet" often and go through periods of walking a lot, but just can't seem to lose enough to stick with anything. I might lose 10 pounds, get bored and then gain it right back. At this point, I don't care what I lose as long as I am losing something. I mostly drink water (lots of it), I gave up sodas entirely 8 months ago. I have sweet tea occasionally. My weakness is sweets, like cake, cookies and ice cream. I am good about not buying it during big grocery shopping trips, but next thing I know, I've made a special trip just for junk. I also get fast food more than I would like to. I am not worried about losing weight fast, I just want to go down instead of up. My life feels like a constant "diet". What can I do, that doesn't take up all my time as a busy mom to try and lose weight slowly over time?

November 20, 2017


You don't need to change everything. Just make one change at a time. Every change you make will make a difference to your lifestyle over time. Some changes will be very hard for you, eg. cutting back on ice cream, cookies and cake, so don't try and make those changes first -- make the easy changes first. Eg. you have probably developed a lot of "bad habits" that have become normal for you. Try and identify some of those "bad" habits and see which ones are are easiest for you to give up. EG Maybe you tend to eat something you don't like because someone has offered it to you and you don't want to offend them. Give up that bad habit.

Next, try and identify a healthy habit that is easy for you to add. EG you might actually really like salad or certain vegetables so try and ADD those to your meals.

I would also suggest sticking to a routine of exercising one time per week for at least a month. It will take time to make it a habit. Don't just walk, try and do smth that will build a bit of muscle as this speeds up your metabolism.

Another tip is that you can try and make healthy versions of treats you like. I am also a big ice cream and cookie lover. I try and make "healthier" home made versions and freeze them in the freezer. Even if you make this one change I am SURE it will have a big effect.

One final tip, whatever you do, do NOT over compensate by treating yourself if you do something healthy. This may be hard at first, but you have to avoid doing this.

December 05, 2017


sigh, i dont meen to offend but i have to be very straightforward about this. when you "walk" are you exercising? are you doing work? if not the only person your cheating is your self. thats something you should hear athletes saying in training all the time. ok but what does that mean and how to apply it? if your not sweating your not working out, your time spent is wasted. there are an infinite number of ways to train and get in shape. unfortunetly from a medical standpoint it is impossible to lose weight the way you ask by adding an exersise or exercise period, you will need to change your life style. i am not saying you have to give up your sweets you just have to earn them, i ate a pound of chocolate today im 17% body fat rn....dieting does not work, all of the fattest people i know are big dieting fans and myself and the other skinny people i know eat whatever we want, yes 3 pizzas a meal no problem, did you earn it? do ypour muscles scream for it? get a weight vest some resistance bands and limb weights if your to unimaginative to figure out how to turn your daily routine into the workout program you desire...that is if you do desire it...prisoners around the world figured out how to stay in shape...if your not in shape it only tells me it was not important enough to you, you dont desire it. that is why you wont achive your goals. dont bullshit your self. when you work out, give it your all, if you hold back your only cheating you.when you do anything do it at your best and use it as a tool to improve your self. that is how winners are made. i am a champion. you will never overtake me for i am the best there ever is was or will be, know it, own it, and believe in your self. so are you just another shmuck rotting in your pitty waiting to die? or will you take this world on as a champion, demanding the best from your self and all that surrounds you?

also for the sweets we have some cheats. buy your sweets with the groceries, none of those carb saver bs things you want a portion size that will satisfy you, perhaps ice cream sandwiches over a tub this way you can eat two or three rather than the whole tub and your not eating a million fudge bars cuz you just need another, another i like is chocolate when im slimming i allow 1 silver bar whenever i want during day space out about an hour no clock counting eat real food if hungry, about 6-8 for desert no eating the whole bag only for bulking. again this is really about not cheating your self. if you eat lots of small meals (might be one or two sanwiches per meal) through the day you should be satisfied.....im sorry if you feel im bashing you but i see so many people making the misteaks described i have to think maybe we where to worried about feelings to cut the crap long enough to address the issue. earn it. put the work in every day.

January 15, 2018


well it's very inaccurate. In my gym I checked my body fat, and it was 21.2 %, this tool says 32%. so.. I don't know how it can be accurate..

November 17, 2017


I am 40 years old. Suffered an ACL tear that my doctor ignored. eventually, it dissolved away. I had knee surgery and I am able to do some exercise but running is not great for me yet. I'm only 5'4" and recently found out that my thyroid was way off 8.9 so I had no working metabolism. I went from being 119 lbs to 160. All my weight is in my upper body- my chest alone weighs about 16lbs. Even when I was a size 3 I was a 34/36c so I know that won't change much. But I need to get rid of the back fat and the tummy. It's unbelievably depressing. I don't eat much, I'm vegetarian and stay away from processed foods. Low sugar and carbs are minimal. I work out 3 times a week switching between cardio and weights. My doctor now -whos great- feels this is something I can't really change. If anyone has a suggestion I would greatly appreciate it. I am scared of ending up like my poor mom who suffered from thyroid as well. Something needs to change.

October 09, 2017


Want to shrink my waist from 27 to 24.
I'm 5'5 120 lbs, 34-27-36. Currently do lower body HIIT 3x a week and upper strength training 2x. Have maintained weight for a year after 40 lb loss, but really want to lose some more body fat and shrink my waist. Think my bodies probably plateaued from not mixing up my training style. Any advice would be appreciated.

October 02, 2017


Yo, I am 5' 10' 160lbs and workout on average 2 hours a day. I came here put in actually height and waste(30) but came up with 29%. I know I have somewhere closet to 14%, why keep an inaccurate tool on here?????

August 30, 2017

Adrian Bryant

it is a little inaccurate but its the most accurate way to do it online without a true offline bodyfat test

August 31, 2017


This site was not accurate at all for me, as my measurements led to a BFP of 2%. I am 30 years old and have been lifting and exercising for years. I have a six-pack and noticeable definition and striations in my muscle groups. I had my BMI and BFP measured today outside this site and BFP came back at 11.4%. Don't take an online calculator as gospel, as really any measuring form can vary significantly.

March 29, 2017

Adrian Bryant

exactly, the best this can do is best guess outside of DEXA scan

March 29, 2017


hi..my height is 183 cm and wt 110. can i got slim physique.. and how much body fat.. i have..

February 18, 2017

Adrian Bryant

go here to get a slim physique

February 19, 2017


I am 5' 8" tall male. I weigh 157 pounds but my waist size is 39 inches. The best waist size i ever had was when I dropped to 105 pounds to get to a 36 inch waist when i was doing intensive workouts 2 hours a day. I know that 105 pounds is too low for my height, but I also know that for my height having a waist greater than 34 inches can lead to a lot of medical complications. What should I do?

December 31, 2016


is liposuction or some other sort of cosmetic fat burning surgery my only choice? I think if i were to get to 34 inches, i would probably have to drop down to 80 lbs if history is any indication. The weight i put back on happened over a course of 20 years because i don't exercise as vigorously as i did in my 20s. The reason i stopped exercising as much was because of my disappointment in not being able to get rid of my belly fat. So, if i added 3 inches to my waist after regaining 52 pounds, i figured i would have had to drop to around 80 lbs to get my waist size down to 34 inches. You can see my frustration.

December 31, 2016

Adrian Bryant

do htis plan here to lose fat to reduce waist while maitaining a normal weight

December 31, 2016


I'd start by counting calories and exercising. I'm also 5'8" and weigh 165lbs but my waist is 32".
A good app/website is myfitnesspal and makes calorie counting/tracking so easy.
Exercise needs to include weight training and as others have said, high intensity (HIIT) workouts can work wonders. Do you drink much alcohol (especially beer) as I can put on a small amount of weight but balloon to a 34 or sometimes 36" waist if I drink enough regularly enough.

January 07, 2017

Sunuy Sant

8.58% Body Fat, look ripped. thanks GOD!!!

December 16, 2016


hi I am 43 years old women my weight is 81 kg and hiegt is 5 ft and 3 inch my body fat is 43.94% I walk 2 miles daily how can I reduce my body fat % fast

November 11, 2016

Adrian Bryant

go here to reduce fat

November 11, 2016

Seif ashmawy

It's not leting me put my hips measurement and I'm a male is this accurate

September 22, 2016

Adrian Bryant

no, the most accurate way to check body fat weight is with a dexa scan or the cheapest way is to use calipers on multiple sites

September 24, 2016


Is this off or within 1-3 percentages

November 28, 2016


Hey I'm 18 years old I weighed 240 pounds..and now I'm at 213 I have been doing the jumping jacks work out and was wondering if there is any way to speed up this process

September 14, 2016

Adrian Bryant

simply add this diet to speed things up

September 15, 2016


hi... my hight 5 feet 6 inches, weight 65 kg, waist 34 inches, chest 39 inches...... I want to show like 10% body fat picture......plz sugest me how can I do that

September 01, 2016

Adrian Bryant

do it with this

September 02, 2016


This calculator is so off it's a little ridiculous. I'm 30, 5'3", 155 lbs, 38 inch waist, 44 inch hips, 21 inch thighs. It says 50% bodyfat. Really? 155 lbs and 50% bodyfat? Please! Give me a break. That's WAY off.

August 19, 2016


Please go to get your bodyfat measured more accurately, the calculations here are very inaccurate and the advice even worse!

July 19, 2016


I'm 21 years of age with a height of 5ft3inches and I weigh 138.89pounds. My body fat is 38.8% I'm devastated after seeing this! I did bmi calculation on other sites they shows 24.6%! What should I start with ? What should my diet regimen be?

May 12, 2016


Hi Seenja
First of all - don't worry you can make changes to improve on this and you are young so you do not have a long life time of habits to contend with.
I would not go on a "diet " per say, you need to make permanent changes to see permanent results - which is why diets fail time and time again.
I would advise you to start by drinking 3 litres a water - this a lone will help you feel fuller and eat less - often we confuse thirst for hunger. Secondly go through your cupboards or anywhere else you store food / treats and remove anything that you know yourself is a big temptation or too hard to resit if it is in the cupboard - give it away to someone. Try and focus on eating fresh food not processed with no proportion of meat of fish if you include it in your diet being bigger than a packet of cigarettes - and then fill up on vegetables.
Just doing these things I am pretty sure you will be making moves towards weight loss, you also need to move every day - as much as you can - if every day you aim to walk / dance / run more than you have done the day before you will get there. There are plenty of recipes and loads of motivation available on the internet - find what works for you in terms of encouragement and use it daily to keep you on track - and dont beat yourself up if you have a bad day - we all do ! Good Luck

June 06, 2016


retired disabled and cannot lift heavy things well
61 Y/O,5' 7",174 lbs,using treadmill walking a mile almost everyday is about the only exercise I get beside playing with my dog,anything else I might do with my limits to get back into my clothes

September 17, 2015

miriam archelous

I am 17 years..old but i have that big ass and good shape but my stomach is getting big which causes my shape to not shown up...so i need my stomach to be flat so that my shape to be good i am At TANZANIA in Africa continent....

August 24, 2015

Adrian Bryant

use this workout and this diet to lose belly fat

August 25, 2015


Terrible calculator. I'm 5'2" and 120 lbs right now. I have wide hips but my abs are visible and defined, my arms are toned. Only my thighs need a little work. I am working on losing 10 lbs but according to this calculator I am over 35% fat and therefore obese. I work in the medical field and I can tell you I have seen obese - I'm not it. I am well within normal range for my height and age. I hope this calculator doesn't mess with the head of a perfectly healthy person. WAY OVERESTIMATED! Use calipers instead

July 24, 2015

Courtney Graley

Assuming heavy work out 5-6 x per week, that brings you to a total of around 2800-3000 calories per day. I think that’s a decent estimate, but it’s hard to determine how rigorous you are working out. Tracking your weight is a good way to figure it out. If you are concerned you are eating too little, or too much, you may consider getting a BMR test using a metabolic analyzer. The Calorie Calculator will find out your weekly calorie need after analyzing your age, gender, height, weight, and the level of activity you undertake usually.

June 29, 2015


I am a 5ft 6 inches 228 lb male. This calculator says I am at 37% body fat. Complete nonsense because people say I am built like a line backer. I have very large muscles with minimum fat on my limbs. My excess is on my chest and stomach. I look more like the 20% pictures but it's still not close enough. Can I just pick an arbitrary 23% body fat to get my macros?

June 08, 2015

Bobby Watson

At 228 lbs and 23% body fat your lean body mass would be around 176 lbs. That is just massive. That would put you in a category with Franco Columbu and/or Chris Dickerson (both relatively short body builders in the 70's/80's). Franco could bench press over 500 lbs. I suspect your lean body mass is a little lower, and your body fat a little higher than you think. Mine was too.

August 03, 2015


Not to mention both competed in the golden era where steroids were openly discussed and used to their full extents.

February 13, 2016


I'm 18 years old, 135 pounds and 5 foot 7. I'm content with my body except for my stomach. I'm a good size except I have lots of lower belly fat that keeps me from a flat toned stomach. I've been watching what I eat and working out but I feel like nothing is getting me the right results and it's almost summer time.. Any suggestions on the quickest way to lose that lower belly fat?

May 18, 2015

Adrian Bryant

go here to lose that stubborn belly

May 18, 2015


It says that my body fat is 26% but I know that's not right because my stomach is flat and part of my obliques are visible. I know it's because of my larger hips. Is there a calculator that's more accurate for those of us that lift and have a big booty?

April 25, 2015


It just means you have a big ass where with women it goes to legs, stomach, and ass. That's why men don't have a hip calculator.

April 09, 2016


hght: 64
waist: 30
hips: 45

My stomach is nearly flat, but I have a little bit of lower stomach pudge. The body fat % calculator says that I am 36% body and need to lose around 20lbs (I weigh 169) to see any abs. Due to my body shape, is it possible to actually see abs prior to a 25% body fat percentage?

February 22, 2015


For women, no. For men you need to be around 10%.

April 09, 2016


I am Physically Chanllenged Person. I need to reduce my body weight. I am not able to do exercises also. I need to be fit and slim. I dont know how it is possible i am on diet still the body has not been reduced. Fed of trying all the possibilities. So could please anyone wat to do and how to reduce body weight and get slim.

January 22, 2015

Here to help

Go here: reddit.com

It works.

January 22, 2015

Adrian Bryant

will this help

January 23, 2015

John T.

First you have to accept a truth: Level of fitness, health, and fat percentage (skinniness) are all completely separate. You can be a sumo wrestler who is over 300 pounds and be a gifted athlete (fit), perhaps healthy as a horse, but also incredibly obese at the same time. Or you can be a stick figure who is very skinny, but have poor fitness and/or ill health. Not one of these things is absolutely tied to the others. That being said, you said you want to be fit, and fitness is usually defined as the ability to perform physical work. You can get skinny by dieting, but without exercise muscle will be lost at the same time. Continue dieting to lose fat... just don't expect fitness to be achieved at the same time without exercise.

June 02, 2015


Hello. I am 14 years old weighing 130 pounds average. I'm 5'2. Me waist is 29 inches, my hips 39 inches, and my neck 14 inches. I squat 180 pounds (max) and 145 for a general workout. However, I only bench 90 pounds and clean 95 pounds. How much weight can I lose to still be "healthy"? Also, how can I do it?

January 14, 2015


Was your but always big or did it get like that from squats?if it's from squats how long about did it take to get that big

January 18, 2015


I currently weigh 130 and I did the calculations above I have 29.58% of body fat how much weight do i need to lose??
Thank you,
Regards Jenny.

January 09, 2015

Adrian Bryant

how tall are you

January 10, 2015



January 19, 2015


I am 26 year olf mother of 4! I am weighing 200 lbs. I have a body fat percentage of 47.31%. Sad! I dont know where to begin to get healthy and back on track to losing weight! I want to lose weight to be a healthy active mother that can keep up with my kids! I want to look good and feel good about myslef! I currently have a gym membership but I dont know what I am doing obviously! I need a meal plan and and workout plan that I can follow on a daily! Please please please help me!
Thanks Nicole!

January 06, 2015

Incorrect please try again

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