Estimate your body fat % using the US Navy method or BMI-based method. Know your body type.
| Category | Men | Women | Description |
|---|---|---|---|
| Essential Fat | 2–5% | 10–13% | Minimum needed for survival |
| Athletic | 6–13% | 14–20% | Professional athletes, intense trainers |
| Fitness | 14–17% | 21–24% | Active people, good fitness level |
| Average | 18–24% | 25–31% | Normal, healthy range for most |
| Obese | 25%+ | 32%+ | Increased health risk |
Use a flexible measuring tape. For men: measure neck (below Adam's apple) and waist (at navel). For women: measure neck, waist (narrowest point), and hips (widest point). Take measurements at the same time each day (morning is best). Measure 3 times and average the results.
BMI doesn't distinguish between fat and muscle. A muscular person can have a "overweight" BMI but a healthy body fat %. Conversely, a "normal" BMI person can have high body fat (called "skinny fat"). Body fat percentage gives a more accurate picture of body composition and metabolic health.
Create a moderate calorie deficit (300–500 kcal/day). Eat high protein (1.6–2g per kg of bodyweight) to preserve muscle. Include resistance training 3–4 days/week to maintain lean mass. Prioritize sleep — poor sleep increases cortisol and fat storage. Be patient: 0.5–1% body fat reduction per month is realistic and sustainable.