Complete Guide: Body Fat Calculator for Weight Loss
Track real fat loss progress with body fat percentage. More meaningful than scale weight - see if you're losing fat or muscle.
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Expert Tips for Weight Loss
- ✓Measure body fat every 2-4 weeks, not daily - changes take time
- ✓Take measurements at the same time (morning, before eating) for consistency
- ✓Focus on body fat trends over time, not single measurements
- ✓Combine with waist measurements for the most accurate progress tracking
- ✓Aim to lose 0.5-1% body fat per month for sustainable fat loss
- ✓If body fat isn't dropping but weight is, you may be losing muscle
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Frequently Asked Questions
What body fat percentage should I aim for?
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For health: men 10-20%, women 18-28%. For aesthetics: men 10-15%, women 18-23%. Don't go too low - essential fat is needed for health.
Why is body fat better than BMI for weight loss?
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BMI doesn't distinguish between fat and muscle. You could lose fat, gain muscle, stay the same weight, and BMI wouldn't show improvement - but body fat would.
How accurate is this calculator?
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Navy method is accurate within 3-4% for most people. For highest accuracy, use DEXA scanning or hydrostatic weighing, but this calculator is great for tracking trends.
How fast should body fat decrease?
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Aim to lose 0.5-1% body fat per month. Faster loss often means muscle loss. At 500 calorie deficit, expect about 1 lb fat loss per week.
My body fat went up but I look leaner - why?
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Measurement error is common. Always measure the same way, same time. If you look better and lifts are going up, trust the mirror over the number.
Looking for the standard body fat calculator?
Go to Main Body Fat Calculator