Body Fat Calculator
Get a rough body fat estimate from your tape measure: height in feet, waist, neck, and hips in centimetres (cm). It is a guide only—not a lab test.
Enter your details
Want a Plan to Improve Your Body Composition?
Book a consultation for a personalized fat-loss or muscle-focused nutrition strategy.
Understanding Your Body Fat Percentage
We use your waist, neck, hip, and height to give a rough idea of body fat—helpful for tracking progress, not a medical scan. Many people in South Asia use the same kind of tape-measure check in clinics and coaching.
What Your Results Mean:
Healthy Range: For men, this is typically 10-20%, and for women, 16-25%. Being in this range supports good health, energy levels, and reduces the risk of chronic diseases.
Above Ideal: If your body fat is higher than recommended, it may increase your risk of health issues. The good news is that with proper nutrition and lifestyle changes, you can improve this.
Below Ideal: Very low body fat can also be concerning, especially for women, as it may affect hormonal health and energy levels.
Tips for Accurate Measurements:
- Height: use feet with decimals (e.g. 5.8 for 5 ft 8 in). Waist, neck, and hip: use centimetres (cm).
- Measure in the morning before eating or drinking
- Use a flexible measuring tape
- Measure waist at the navel level (not where your pants sit)
- Measure neck below the Adam's apple
- For women, measure hips at the widest part
Remember: This is an estimate based on measurements. Individual results may vary. If you're concerned about your body fat percentage or want personalized guidance, consider booking a consultation with our nutritionist for a comprehensive health assessment.