1. Use the visual body fat charts below…
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…
3. Use the body fat calculator below…
Thanks to Fat Burning Furnace for letting us use this fat burning tool!
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Okay so im 15 turning 16 this month my neck is 14 inches my height is 65 inches my waist is 29.5 and i got 11.06 percent body fat these are some pictures i took today of my body imgur.com
As you can see a have a slight pouch it happens when i sit down to now my body fat was 17 percent and my arms and chest were not so defined / muscular but by using your website and plans i managed to do this i sadly dont have before after pics. So what my question to you is should i start ab workouts? Or burn just a bit more and then start?
December 05, 2013
I dont have weights/most of the equipment required what do i do now? Thank you for your reply btw.
December 06, 2013
Can you make a custom plan of the 6 week plan for people without weights or equipment
December 07, 2013
look thru those workouts again, not all of them require special equipment and you only need to pick at least 1
December 08, 2013
Oh sorry yes i see
So i can do the same workouts from 1 and 2 for 6 weeks coz i see on the example you cnahed them up every week which i cant do coz i can only do 2 from the list and also if i do these workouts im guess i"ll increase the intensity slowly?
December 08, 2013
yes, the same ones can be done until they get too easy for you
December 08, 2013
I'm 5' 5", weigh 115lbs, neck 13in, waist 26in and it says im 3.27% body fat?? I am very muscular and lift 5-6 days a week but In wrestling last year I was 8% according to them. Is it even possible to be 3%?? Every site i visit says either 1% or 3%. I might be 6% but deffinitly not 3. Is there a more accurate test out there??
October 18, 2013
water weighing or having a multiple site caliper test is more accurate
October 20, 2013
Adrian, If this is your web site. You need to change this. Because
This is NOT correct at all.
I freaked out when I entered my numbers and it said I was OBESE. I entered my information and it said I was 108% fat. Which is a bunch of lie. Maybe 10 years ago when I was over 370 lbs and had the gastric by pass. But I am 5'4'' right now. I weight 165 lbs. I still havent had any plastic surgery done and I wear a size 10 in clothes because I have toned up some but still have loose skin. I just had that test where they check your muscle fat percentage and I am about 23%.
How can this thing say I am still Obese? By the size of your neck, your height, your size of your waist (Which is mostly loose skin but its still there).
Plus plastic surgeon told me he can remove another 25lb all over my body but I am still loosing. So I want to loose more to get a better result when I do an expensive surgery.
Obese? All my life I been super obese and for this thing to say it to me made me hurt. If I had to use the cartoon chart to say what my body looks like, it looks just like the 20% girl. I am very atheletic and run 6-8 miles a day. I am sorry but your calculations are wrong. I am dissapointed.
It says that if I am 200lbs and loose 30 lbs I will be at 18percent body fat. NO DUH. I weight less than that right now. This is the worst body fat percentage rate I have ever seen. But yeah I will have a flat stomach once I have the skin removal.
September 04, 2013
And maybe you entered in your measurements wrong because I have had the skin caliper test done and this was extremely close much closer than any others I have done. But there is no way you are only at 20%! I am 5'7.5 weigh 142.2 and weight train and do extreme cardio 6 days a week and I am not even that low! There are also many websites to look at for height/weight charts that show what weight range you should be in. Hope this helps!
September 04, 2013
HELP! So im doing the older version of your "how to get muscle without weiths" and following your basic muscle eating plans. And my fat is 14% i"d like it to drop to 10. What do i do? Do i stop working out and concentrate on fat loss? P.s i kinda want to do both at the same time i have no access to a gym.
August 06, 2013
For those who are freaking out thinking this is totally accurate, it's not. Everyone carries weight differently and measurement simple do not do justice because everyone's frame differs. I have gone from 125 with a bfp of 23% and am now down to 115 with bfp of 16% and according to my measurements on this sight I am at 33% and obese. I'm built curvy but am thin, flat stomach and definition as well. I was actually offended after trying this, so ladies don't freak out just yet. Go and try the real thing out!
July 09, 2013
Yeah people should pay attention to the keyword ESTIMATED and not trust the result here fully. An electric Fat Percentage measurement device is actually pretty cheap if anyone wants a MORE reliable measurement.
July 24, 2013
Hi Adrian! I'm 33, 5'3, weigh 125. According to this calculator my body fat % is 33.43%....which is obese. It's terrible because I don't even weigh that much but do have a waist measurement of 34, neck 13 and hips 37. Please help!!! what can I do lower my body fat% to get a flat stomach but not lose too much weight and be too thin. I now do 30 minutes a day of cardio & strength training from home and eat pretty clean. I'll be happy to have my body fat % to be between 20-25. Thanks!
June 14, 2013
I guess this was what you want me to see..
Well, here is a good example where you don't even talk about skinfold calipers and you give the %. I'm just disappointed because i bought a caliper and the % i get is away less realistic that if i do the test here on your calculator or any other calculator that asks a waist measure..
Calipers - i got 11% body fat (witch i DON'T)
Now Loss Calculator - I got 16% body fat (witch i agree because if is not 16% is a close number but 11%? No way)
So OR i'm using the calipers on a wrong way OR i'm using the calipers on a wrong way because i don't believe that 10000000 people are wrong on internet and i'm the one right so .. I'm using that thing in a wrong way.
That's why i asked you to make some review or post about that but that's ok, it is not really necessary and i don't mind.
Thank you anyway
June 03, 2013
im 16 weigh 135 have a body percentage of 24-25% 35b-29w-41h my goal in 22-24 inch waist and a slightly bigger butt im starting to go to the gym alot but ill see results then it'll change i think im building muscle in my waist please help ? the classes im taking is zumba , body combat , and working out with the weights .
May 24, 2013
how often are you doing these classes and what workout with weights are you doing and are you tracking calroeis?
May 25, 2013
FYI. You may want to check your recommendations here regarding your percent of body fat. You are encouraging people to veer into the underweight "unhealthy zone" with your claim that 18-25% body fat (for men) is "Acceptable, but needs work." According to the CDC, 18-25% is the "healthy" range. With under 18% veering into the underweight.
Here's my source: www.cdc.gov
May 16, 2013
You are right Leo but your talking about BMI (Body Mass Index) and BMI is not the same thing as BFP (Body Fat Percentage).
BMI just deal with your weight and your height, it tells you if you got the right weight according to your bone structure and that's it.
BMI doesn't tell you your percentage of muscle and fat.. In other words you can have the right weight according to your height BUT that ''right'' weight can mean also too fat and less muscle.. And there is where BFP helps you.
In fact it is pretty possible to have 2 guys with the same BMI number and with different body fat percentage. I can weight the same as you and look much more ripped why? Because you got more fat than me and i got more muscle than you and if our heights are the same too we will have the same BMI number but different BFP numbers..
May 24, 2013
I love your site, but guess this calculator is off for some people. You are right it is lower than what the body fat scale says.
I am female, 5'6.5" 150lbs with 24.5 waist, 38.875 hips ( I have been growing my glutes with tons of heavy lifts and it grew from 36.5 to 39 so far) and 12 neck.
The calculator has been saying 23% for months and months, although my measurements and scale weight have gone down, clothes feel different..and my abs are showing..obliques, etc... and my biceps and triceps are showing and have separations..and my calves and quads have some definition. I do carry excess fat on my lowerbody and have more work there to do, but when looking at the picture comparisons above..the first women's comparison, I am definitely between the 15-18% look based on the muscle I can see and the striations on shoulders, etc.
So , my point is for people to not get upset and discouraged when using online calculators. They just aren't accurate and neither are calipers or any other measurement due to many variables. I had ultrasound, under water, caliper tests done all within hours of each other to see...all had wildly different numbers. So there goes that...
Even DEXA scans are inaccurate according to the studies I read.
So, rely on your own measurement progress and your own picture progression. Take pictures and measurements. That will be more telling. Nobody is going to ask you what your weight or body fat percentages are...they are just going to go by what you look like.
I weigh 150 and wear size 2 jeans! So, just wanted to throw that out there for people so they don't get discouraged when using calculators. They mess with your mind lol.
March 27, 2013
This results probably are not much accurate :/
I'm male and with the information i put about me the result was 16,3% of body fat..
It's true that i can't see my abs and its true that i just got a small belly but i'm positive that i should have more than 16,3% of body fat..
March 24, 2013
What is my Body fat percentage I am a male.
March 16, 2013
March 16, 2013
I have alot of lowerbody fat and from the bck it looks like a womans lower body what do you think.
March 17, 2013
Hey age 15
Everytime I do it I get nan :|
Do it for me please
March 10, 2013
i get 19.64%
March 10, 2013
okay so 19.64. should do i do the the how to build muscle without weights plan or lose belly fat first?
March 12, 2013
you can do both at the same time if you want to
March 12, 2013
Umm okay. But can you guide me? How do I do both of them at the same time?
March 13, 2013
I am a 35 y/o and my waist is currently 30", hips 42", and neck 14". I am in the military and these measurements put me on the borderline for body fat failure. I would like to know how to lose at least 2 more inches off my waist without losing inches off my neck (if that is possible)? I don't mind the hips too much because I have a big but and maintain keeping it toned with squats. Your help would be appreciated. Thank you.
February 10, 2013
Hi I am 5 ' 2 , I am 13 and my weight is 52 kg but I am having unstable weight changes. I want a flat belly with visible packs
My dream weight would be 40 please tell me the necessary steps I should take
February 06, 2013
Hey im 6 feet tall and am about 12 stone not sure what that is in pounds but anyways im not fat and im not really skinny but im looking to build up my chest and arms more and get a bit of detail on my abs , when i flex i can see ive got a six pack but with a bit of help from the light angled on it haha , does the sledge hammer work out really work all them areas , chest arms and abs , would it get me ripped , in the mean time ill b going to the gym 3 days a week , im 19 if that helps , any sujestions anyways
February 04, 2013
I`m an average skinny guy and i just started working out this past week. I want to start gaining mass. I just want be a bigger guy. Now, i have a little gut. A little body fat. I don`t if I should start doing AB exercises or cardio fat destroying exercises. I wouldn`t even say its fat, nothing major anyway. A little belly lol. If i suck my gut in, my stomach is literally flat. I don`t have any stretch marks. Apparently my body fat (bmi) is 22%. Anyway, I am trying to gain mass (get bigger) .. though i want to get abs. How it this gonna work? I`m just confused on what exercises or cardio i should do to get rid of my stomach fat-gut and also maintain to gain mass(put weight on)
January 25, 2013
Hello Adrian. I am a 14 year old girl who is 5'2'' and weighs around 110 lbs. I am not overweight, but I do have some fat I'd like to lose and my ultimate goal is to reach 105 lbs. According to this, I have a 22% body fat percentage. What I'm aiming for is just to get rid of my belly fat and my thigh fat in a way that would be healthy for a growing 14 year-old girl. I don't want to become "ripped," nor am I concerned with showing off any "muscles" (I find the pictures of women with body fat below 18% to be rather ghastly anyway, and not something I'd really want to look like). I really would like to just seem thinner without going to unhealthy extents. Any suggestions?
By the way, I am keeping track of my calories and I am a sprinter on the track and field team. However, in the middle of exam week when I have off from school for studying I find it to be a problem with intermittent snacking between my meals. It's getting out of hand, and while I don't eat foods that are unhealthy, I simply eat too much in between (instead of the 1300 calorie diet needed to lose a few pounds, I'm eating more around 1500 calories and am stuck at 110 for now). Coming from a family with hearty appetites to begin with, it's difficult for me to manage to eat smaller portion sizes than they do when it comes proper mealtime, so eating "five to six small meals" is out of the question. All I really need to do is just stop this unnecessary snacking. Could you possibly offer me some advice on this?
January 22, 2013
what about 2-to-3 bigger meals? would that fit your lifestyle better?
January 22, 2013
That is what I've been doing. The problem is snacking. I need to reduce the amount of food I eat between meals but I don't know how to do so.
February 09, 2013
what kind of foods are you eating in you big 3 meals
February 09, 2013
I'm 5'1.8'' and weigh 108 lbs but apparently I'm 27.51% in body fat? I am apparently near obese and overweight, even with a BMI of 19.9. Am I really that fat? I guess I suck even more than I thought. Goddamnit.
January 20, 2013
Hey Adrian, I need HELP!! I'm a 24yr old female I weigh 184lbs at 5'6 and a body fat % through this site is supposedly 43% ;( but my body is weird I have put myself on a weight loss rollercoaster for the past 3 years! I have lost...gained...lost...gained and my problem is I would go on a 1200 cal diet and run 2hrs a day I wasn't doing any training which has really made me have the flabbiest of skin like no definition at all, can I fix this?? I'm sad. HELP!!! Will I ever be fit. Also last year I was pretty successful when I lost 25lbs and got down to 161 but gained it all back, what to do. Where can I get the free dvd... Thanks!
January 19, 2013
I'm probably at 25% body fat... I weigh 124.4 lbs and I'm 5ft 2.5inches. I want to join the field and track team and to do this I need to lose about 15-20 pounds... My ultimate goal is 3 months but if I can do it before than with 5-6 days a week of exercising I will! I eat healthy already so that's not a problem. I would look good with 15%
The problem is in my thighs, arms, and STOMACH big time! Oh, and my butt jiggles a lot too :(
What's the day to day strength and cardio instructions? I would prefer to do strength only 3 times a week and cardio 5-6 times.
December 21, 2012