Calculate body fat percentage
Healthy body fat ranges vary by gender and age. For men, 10-20% is considered healthy, with athletes often at 6-13%. For women, 18-28% is healthy, with athletes at 14-20%. Essential fat minimums are 2-5% for men and 10-13% for women.
The U.S. Navy method is accurate within 3-4% for most people when measurements are taken correctly. It's more accurate than BMI for assessing body composition but less precise than DEXA scans or hydrostatic weighing.
Body fat percentage directly measures fat mass, while BMI only considers height and weight. Muscular individuals may have high BMI but healthy body fat, making body fat percentage a more accurate health indicator.
Measure body fat every 4-8 weeks to track meaningful changes. Daily fluctuations due to hydration, meals, and time of day can affect readings. Measure at the same time under consistent conditions for accuracy.
Yes, this is called body recomposition. It requires adequate protein intake (0.8-1g per pound of bodyweight), strength training, and a slight caloric deficit or maintenance. Progress may be slower but results in improved body composition.
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