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…

Adrian Bryant created NowLoss.com

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1-40 of 282 Comments

Give adrian I am 5’4” and i weigh 210. I need to loose 50-60 lbs. I’ve ordered your videos and I have done them a few times. I feel like I am gaining instead of loosing o always feel hungry.

September 01, 2019

Adrian Bryant

what is your current calorie intake? and what kinds of foods are you eating

September 02, 2019


I’m 6’3 1/2” and weigh 172 lbs with a 31” waist and 34” leg length and 18” neck width and size 13 shoe... I have been skinny/lean my entire life and want to bulk up to at least 190lbs what can I do to do that quickly without a gym membership?

October 14, 2018

Adrian Bryant

use this plan

October 14, 2018

michiel smets


Any suggestions on : 5 feet 10 , 155 lbs and 14,5% fat? bulk up or small deficit high protein?

September 17, 2018

Adrian Bryant

I need to know what your goal is. trying to gain more muscle mass or are you happy with your current muscle and just want to lean out more

September 17, 2018


I started my weight loss journey with a goal of 120 lbs down from 135. I was only 1-2 lbs away from this goal (121-122 at my lightest) when I started training at the gym more (3-4 days a week instead of my usual 1-2 days). 3 months into that routine and the scale now reads between 125-127. Last I checked (like 2 weeks ago) my body fat percentage was 18.2% (probably a little off since I used a tape measure and not the calipers). I know muscle weighs more than fat, but I’d still like to hit that 120 goal and get rid of this last bit of fat/flab on my thighs and stomach. Is that goal realistic? And if so does anyone have a guess-timate of my new Body Fat Percentage at that weight?

August 31, 2018


I’m 5.3 weigh 163lb & lose about 2lb a week with healthy eating what is my ideal weight,I’m 53 years old

August 17, 2018


Hi Adrian,

I'm currently at 190lbs, 6'2", and roughly between 18-20% BF. I'm aiming to lose 1-2lbs every week. What workouts, diet should I do??

August 06, 2018

Adrian Bryant

this plan

August 06, 2018


Hi Adrian,

I have 32% body fat and I weigh 145 lb. I'm 5'4, I workout cardio/weights 4x a week.
I am currently eating between 1000-1500 calories and I'm seeing very minor muscle build but not fat loss. Can you suggest one of your workouts or something for me?

July 03, 2018

Adrian Bryant

how are you tracking your calories

July 04, 2018

Adrian Bryant

how are you tracking your calories

July 04, 2018


I'm currently using my fitbit app. I seem to have more fat and less carbs and moderate protein intake. I suppose that forms part of my adjusted keto diet.

July 06, 2018

Adrian Bryant

yeah but how many total calories?

July 07, 2018


Everyday varies between 900-1500 calories.

July 08, 2018

Adrian Bryant

how much weight in total have you lost b/c at 900cls on THAT alone you should steadily lose weight no mattter what diet or gimmick you're on.

Try eating different foods that add up to 900 just to be sure you are tracking correctly and it does not matter where the 900 comes from

July 08, 2018


LOL no on the cartoons. My dexa scan had me at 31% body fat (F) 46 lbs. fat...and I only weighed 137 at 5 ft 6 in, in a size 8-10 clothing. My body most resembled the 20% cartoon. Now I've lost another 7 lbs and your calc shows me estimated at 24.65%. I agree that the high body fat comes from not doing any weight/resistance training.

June 18, 2018


OH and I didn't look anywhere NEAR the actual photos and what a disgrace using the woman in the Fredrick's of Hollywood garb for mocking the fat one.

June 18, 2018

Raven Black

Hi I love your site. I’ve been doing your workouts consistently for 9 weeks. I’ve dropped 13 pounds
and I’ve lost 4 inches in my waist.

I currently weigh 129 and I’m 5’5. I I want to build my abs but I’m not sure how much weight I have to lose or the type of workouts I need to do.

Can you help me out?

Thanks in Advance.

May 07, 2018

Raven Black

According to the calculator my body fat is 20%. I forgot to add that, sorry.

May 07, 2018

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


sorry buddy. if you’re 30% body fat, you’re not working out 2 hours a day. Honesty with yourself is step 1.

October 03, 2018


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

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