Understanding Body Fat Percentage

Body fat percentage is the proportion of your total body weight that is fat tissue. It's a better indicator of health and fitness than weight alone, as it distinguishes between fat mass and lean mass (muscle, bone, water, organs).

US Navy Body Fat Formula

Men: BF% = 495 / (1.0324 − 0.19077 × log₁₀(waist − neck) + 0.15456 × log₁₀(height)) − 450

Women: BF% = 495 / (1.29579 − 0.35004 × log₁₀(waist + hip − neck) + 0.22100 × log₁₀(height)) − 450

This method is validated against hydrostatic weighing and is accurate to within 1–3% for most individuals.

Body Fat Categories

How to Reduce Body Fat

• Maintain a moderate caloric deficit (300–500 calories below TDEE)
• Prioritize protein intake (1.6–2.2g per kg bodyweight)
• Strength train 3–4× per week to preserve muscle
• Get 7–9 hours of sleep for optimal hormone balance
• Manage stress — cortisol promotes fat storage, especially visceral fat

Disclaimer: The US Navy method provides estimates. For precise measurements, consider DEXA scans, hydrostatic weighing, or Bod Pod testing. Consult a healthcare professional.