Body Fat Percentage Calculator & Chart

For men: Essential (2-5%), Athletic (6-13%), Fitness (14-17%), Average (18-24%), Above Average (25%+). For women: Essential (10-13%), Athletic (14-20%), Fitness (21-24%), Average (25-31%), Above Average (32%+). These categories help contextualize your body fat reading.

Yes. Dropping below essential fat levels (2-5% for men, 10-13% for women) can cause hormonal disruption, weakened immunity, bone density loss, and other serious health problems. Even competitive bodybuilders only reach these levels temporarily for competitions.

A realistic rate of fat loss is 0.5-1% of body fat per month, though this varies by starting point. Higher starting body fat allows faster initial loss. A caloric deficit of 500 calories per day with adequate protein and strength training preserves muscle while losing fat.