Physique Fats Proportion: 7 Methods to Measure (and Decrease it!)


Share post:

At present we’re going to train you every little thing you’ve ever wished to find out about physique fats proportion however have been too afraid to ask.

We’ve been serving to 1000’s of individuals get their physique fats proportion to their desired stage by means of our 1-on-1 On-line Teaching Program, and I’m pumped to share with you our methods on this information.

Plus, a lot of cute animal movies as rewards for studying every part.

Even wombats want to learn about how to measure body fat percentages

Honest warning: a lot of half-naked individuals of all totally different sizes and shapes on this information!

On this Physique Fats Measurement Final Information, we’ll cowl:

When you have been struggling together with your weight (and having too excessive of a physique fats proportion) for some time, I understand how irritating that may be.

It’s why we constructed our well-liked 1-on-1 On-line Teaching program, so this time issues may be totally different. Your NF Coach will enable you to monitor the best metrics (like physique fats proportion) and set the best targets.

What’s Physique Fats Proportion?

A tape measure can help determine body fat percentage.

In its easiest kind: physique fats is the quantity of fats in your physique, in comparison with every little thing else:

Each women and men carry totally different quantities of physique fats proportion as a consequence of…you understand…being totally different.

A brilliant ripped male bodybuilder who’s minimizing physique fats proportion might have a proportion down as little as 3-4%, whereas an excellent ripped feminine bodybuilder who’s minimizing physique fats proportion would solely get as little as 8-9%.

A male athlete may very well be in improbable form and have 10% physique fats, whereas a ladies at a comparable stage of athleticism and look could be at 18-20% physique fats.

To take the comparability to the opposite finish of the spectrum, an chubby male at 30% will look vastly totally different than an chubby lady at 30%.

Be at liberty to take a break with this video of a lion cub hanging out with a pet and a rabbit.

What are Some Examples of Physique Fats Proportion?

Beneath, you’ll see pictures of what individuals seem like with totally different quantities of physique fats.

Some Examples of Physique Fats % for Males:

This picture shows different body fat %.

This picture shows different body fat %.

Some Examples of Physique Fats % for Girls:

This picture shows different body fat % of women.

This picture shows different body fat % of women.

A fast observe: your physique fats proportion is simply the quantity of physique fats you’ve.

It has nothing to do with the quantity of muscle mass you’ve, which implies you’ll be able to have two individuals with the identical quantity of physique fats proportion that look WAY totally different from one another.

Are you stunned about what you thought and what the precise percentages seem like?

In that case, don’t fear about it – most individuals don’t know what their physique fats proportion is, and can typically over or underestimate it fairly dramatically.

Yeah, most bodyfat percentages are way off.

We’ll get into what’s quantity to AIM for, and find out how to measure it subsequent.

We work with each women and men in our On-line Teaching Program, and assist them attain a stage of physique fats that they’re proud of.

Extra importantly? We do it sustainably, and with out making you solely eat hen and broccoli.

You’ve got unlocked this video of a child sea otter making an attempt to sleep on mother:

What Ought to My Physique Fats Proportion Be?

This lego wants to know his ideal body fat %.

Right here is the “usually accepted” (yeah, I don’t like this time period both) chart for men and women on the subject of physique fats proportion:



Important fats













32% plus

26% plus

In what I’m positive is information to no one, physique fats is crucial to survival – fats protects your inside organs, supplies you with obligatory power shops in instances of peril, and extra.

“Important fats” means the minimal quantity of fats required for survival – Something lower than this quantity would principally possible end in organ failure, however even approaching this quantity of physique fats is harmful.

Eh, Homer could probably stand to lose a few more pounds.

It’s because of this that bodybuilders, who can reduce their physique fats to the “important fats” stage solely achieve this when prepping for a present – throughout the remainder of the 12 months they preserve a better physique fats proportion in order that they’ll keep wholesome and performance correctly.

If you’re trying to have that “ripped” or “toned” look, you’ll need your physique fats proportion to hover within the “athletes” part.

(I cowl the philosophy behind this extensively in our “Find out how to construct any physique” article.)

Should you’re simply trying to get wholesome and look within the mirror with satisfaction, intention for the Health vary.

When you get into the higher ends of “acceptable” and “overweight,” a lower in physique fats proportion would profit your well being.

Now, I’m going to GUESS you’re studying this text since you’re curious about decreasing your physique fats proportion.

For starters, you could decide what’s an optimum objective for you:

  • If you’re making an attempt to seem like Ryan Reynolds or Jessica Beil in Blade III, good luck! You’ll have to intention for a physique fats proportion of 6-8% (males) or 13-15% (ladies). Be aware: your athletic/energy gaining efficiency will almost definitely undergo at this proportion, and may be actually actually difficult to take care of. Your name.
  • If you’re curious about getting that coveted six pack, drop your physique fats right down to the 8-11% vary for males and 15-17% vary for girls.
  • If you’re an athlete and curious about optimum athletic efficiency, intention for a physique fats proportion round 15% (males) or 20% (ladies). NF workforce member Staci trains significantly better at 20% physique fats than at 15% physique fats.
  • If you’re simply curious about trying fairly good and feeling fairly good, something lower than 18% for males and anyplace within the 20-23% vary for girls ought to get you the “hey, lookin fairly good!” response from your pals.
  • Women: if you’re involved about menstruation or fertility, it has been stated to not drop under 15% physique fats. Research are conflicted on this, your outcomes could range, however I believed it was price mentioning!

Desire a step-by-step plan to observe that can enable you to decrease your physique fats proportion safely and completely? Nice!

That’s actually what our On-line Teaching Program is for!

Hey, you’re nonetheless awake!

You’ve unlocked the “cute child pigmy goat leaping round” video:

How Do I Calculate or Measure my Physique Fats Proportion?

A body fat caliper can help determine fat %.

This query I get requested above ALLLLLL others.  

There are seven foremost strategies that you need to use, every with various ranges of accuracy and price: 

Right here’s Find out how to Calculate Your Physique Fats %:

1) Take a Look – This could be my favourite technique, though it requires a skilled eye and isn’t actual. By having an correct development of images from week to week and evaluating an image of your self, you’ll be able to decide considerably carefully what your physique fats proportion is.

Be sure to notice the distinction within the two males, each at 10% physique fats additional down the web page.

2) Physique Fats Calipers – Choose up a set of calipers for $5. Pull the fats away out of your muscle groups, pinch them with the caliper, take the measurements, and take a look at a chart to determine your physique fats proportion. Some advocate utilizing one take a look at website, some a number of.

In my expertise, I’ve discovered that these calipers are likely to barely underestimate physique fats proportion (mine inform me that i’m 9 or 10% after I’m actually 12%, and Staci’s say she’s 17% when she’s extra like 20%), however are surprisingly correct contemplating how low cost they’re.

Nevertheless, the accuracy isn’t as vital as the truth that you pinch and measure the identical space, below the identical circumstances, from week to week. By doing so, you’ll be able to monitor general developments in how the measurement modifications to ensure you’re on the best path.

3) The measurement technique – By taking measurements (just like the US Navy measurement or the YMCA measurement), you’ll be able to calculate your physique fats proportion. I’ve discovered, as have others, that this technique isn’t extremely correct as it may possibly very simply overestimate your physique fats.

Contemplating it solely takes just a few factors of information, this isn’t shocking.

4) Physique fats scales and displays – {An electrical} present is distributed by means of your physique and makes use of “biometrical impedance evaluation.” I don’t actually like this technique, as I discover the quantity that it spits out can be horribly inaccurate.

As a result of they ship {an electrical} present by means of your physique, the quantity of water you’re carrying can drastically alter this quantity too.

5) The Bod Pod – The tactic calculates your physique fats proportion through the use of air displacement to measure your physique mass, quantity, and density. That is additionally fairly darn correct, but additionally fairly darn costly at often round $75 per session. Discover a bod pod location by placing in your location in the best hand column.

6) Water displacement – Though very correct (inside 1-3% %), it’s costly, tedious, and an enormous ache within the butt. If anyone has any expertise with a water displacement take a look at, please share your story within the feedback.

7) DEXA Scanning– That is thought-about essentially the most correct technique, because it really takes a full twin X-ray of your physique composition and offers you numbers. You may get this carried out at a well being facility, and includes you mendacity on an X-Ray desk for about 10 minutes. It’s sometimes costly, anyplace from $50-150 per session relying on the place you’re positioned.

VERY IMPORTANT: If you will begin testing your physique fats proportion, do no matter you’ll be able to to check your self below the identical circumstances every time.

For instance: each Monday morning, on an empty abdomen, whereas consuming a single glass of water. This manner, even when you’re not getting the right physique fats proportion (as a consequence of consumer error), you’ll at the very least get a constant incorrect physique fats proportion and may calculate how a lot you misplaced or if you’re progressing in the best manner.

“Steve, simply inform me the very best technique!”

When you have the cash, and you’ve got a Bod Pod heart near you, then I’d say this is able to be the very best mixture of practicality and accuracy.

Should you don’t have the cash, then I’d go along with a easy physique fats caliper, together with the “have a look” technique of taking weekly photographs. Take a photograph of your self every week and evaluate the photographs week to week to see when you can discover extra definition in your muscle groups (which occurs whenever you begin to scale back your physique fats proportion!).

Right here’s the factor with physique fats proportion: though it’s enjoyable to know and enjoyable to see it getting decrease as you get leaner, strategies to trace it may possibly typically be inaccurate.

Take a number of assessments together with your most well-liked strategies and perceive that even then it could be off by 1-3% in both route. So, monitor general TRENDS and go off the way you look, and that can get you 95% of the way in which there.

It comes right down to this: Look within the mirror, and evaluate your progress photographs: do you want the way you look and are you shifting in the best route? Superior.

DON’T like what you see?

Allow us to assist!

Our On-line Teaching Program is altering individuals’s lives day-after-day. We assist of us such as you make higher meals decisions, observe the best exercise program on your targets and maintain you accountable!

One other part, one other reward.

You’ve unlocked the “child otter assaults a stuffed animal walrus” video:

What’s the Finest Approach to Decrease Physique Fats Proportion?

Saint dropped his body fat %.

Alrighty! Let’s say you’re curious about dropping your physique fats proportion, like my childhood buddy Saint above.

Staci (observe her full success story) additionally adopted the ideas of Nerd Health to get her outcomes and considerably scale back her physique fats proportion:Staci dropped her body fat %.

I’m sliiiiiightly biased, however each Saint and Staci, together with 35,000+ different college students, decreased their physique fats proportion by following the strategies we train all purchasers in our 1-on-1 On-line Teaching Program.

Not solely that, however Staci is now one in all our Lead Coaches!

As you’ll learn under, the largest piece of the puzzle to attending to a low physique fats proportion is having the best dietary technique of constant caloric restriction, the best psychological angle, a supportive community of individuals that can assist you, and a plan to observe.

We all know how robust it may be to alter your eating regimen. Should you’re undecided what to eat, otherwise you’re sick of making an attempt a eating regimen solely to surrender just a few weeks later, I bought you lined.

It’s one thing I’m actually pleased with, and I do know it’s helped lots of people: our 10-level Nerd Health Weight-reduction plan Cheat Sheet. Choose the extent you’re comfy with, keep it up for at the very least 2 weeks, after which stage up when prepared and observe the following stage! Easy.

Seize your cheat sheet free, together with 4 different free guides, whenever you join within the field under – I’m assured it may possibly enable you to scale back your physique fats proportion completely.

I can’t train you every little thing in a fast article, although I can completely offer you some general suggestions and tips under to get you began.

Right here are the Nerd Health strategies we advocate to all teaching purchasers get right down to a decrease physique fats proportion.  

Be aware: these are JUST options, your outcomes could range!  

Should you solely need to drop just a few proportion factors (to a more healthy weight), you can begin with the recommendation on the high, and work your manner down in direction of the underside as you get decrease and decrease – the nearer you get to single digits (dudes) or low double digits (girls), the extra strict you could be together with your eating regimen and coaching.

1. Eat a caloric deficit – Though I imagine there’s extra to it than simply this, in an effort to shed extra pounds, you could be consuming a caloric deficit – burning extra energy than you devour constantly.

Don’t overlook to calculate your day by day caloric wants first! If you’re not energy coaching whereas consuming a caloric deficit, you’ll almost definitely be dropping muscle together with fats, which isn’t optimum however will enable you to lose physique fats.

Do that constantly and also you’ll begin to lose physique fats.

2. Carry heavy issues and transfer ceaselessly – If you energy practice with heavy objects (or with intense body weight coaching), you get stronger and maintain the muscle mass that you have already got.

And sure, you’ll be able to construct muscle and burn fats on the identical time. On high of that, you additionally push your metabolism into an “afterburner” impact which burns further energy even after you’re carried out understanding.

3. Incorporate sprints into your off days – If you run sprints, you create an analogous afterburner impact with energy coaching, which means further energy burned after the completion of your exercise.

4. Devour sufficient protein, experiment with decrease carb or decrease fats Set your caloric consumption to be low sufficient that your physique should pull from fats shops to gas itself, leading to fats loss.

I’d advocate consuming sufficient protein to maintain your muscle groups rising and rebuilding, whereas figuring out what’s greatest on your physique to make up the remainder of your energy every day: many individuals work higher on a low carb eating regimen.

Others (like myself) can shed extra pounds quicker on a low-fat eating regimen. Your outcomes could range. Learn up extra on the Keto Weight-reduction plan, the Paleo Weight-reduction plan, the Carnivore Weight-reduction plan, and the Mediterranean Weight-reduction plan for well-liked methods.

And no, don’t do the Navy Weight-reduction plan.

5. Work out in a fasted state, think about intermittent fasting Though superior strategies to get to tremendous low physique fats percentages are past the scope of this text, right here’s one other tactic if you wish to drop the previous few proportion factors:

Power practice in a fasted state, and don’t devour your first meal of the day till AFTER your exercise.

Added bonus: by skipping a meal sometimes, you’re extra possible than to not find yourself in a caloric deficit in comparison with whenever you have been consuming 6 meals per day.

I’ve been coaching in a fasted state for five years with zero points on power, however your outcomes will range.

6. Not reducing weight? You’re consuming an excessive amount of! Get extra correct together with your monitoring. Think about a low cost meals scale to ensure you’re really consuming the variety of energy every day you suppose you’re consuming.

Instance: I eat 1 serving of oats every day. Should you take a look at a container of oats, it says “1 serving = 1/2 cup, or 40 grams.” I then put half a cup of oats on a meals scale, and it weighed 60 grams. Because of this day-after-day, I used to be consuming 1.5 servings of oats, not 1 serving.

By weighing my meals, I bought my energy dialed in, and managed to lose about 15 kilos over the previous 6 months, dropping my physique fats down to eight%, whereas additionally hitting a deadlift PR.

7. Rent a Coach! Doing all of these things alone is totally manageable, it simply requires a variety of trial and error. If you’re someone that wishes to work with a coach, right here’s find out how to discover a good coach!

Oh what’s that? You need a coach you’ll be able to take with you in every single place, that can verify your kind AND enable you to with meals and primarily do every little thing besides the precise heavy lifting of weights?) Positive!

Together with the above, maintain studying Nerd Health articles, be a part of our group, and begin to implement the philosophies right here and also you’ll be heading in the right direction.

The vital factor to recollect: that is NOT an in a single day course of. The perfect factor you are able to do is begin treating your self like a science experiment.

Treat lowering your bodyfat percentage like an experiment!

Implement the options above, monitor your bodyfat and see the way it modifications, after which course-correct and alter primarily based on outcomes!

And one other massive factor to recollect:


Should you starve your self to get shredded however then rebound aggressively by consuming buckets of ice cream whenever you’re “carried out,” say goodbye to these abs!

As a substitute, our recommendation can be to discover a dietary technique that works for you, a exercise you take pleasure in, that you could see your self sticking with completely, that will get you at a physique fats proportion you’ll be able to preserve with out being depressing.

Additionally, right here’s a video of a wombat. As a result of, wombats:

Is BMI the Similar as Physique Fats Proportion?

What can a scale tell you about body fat %?
If you go to a physician, they’ll almost definitely ONLY calculate your Physique Mass Index (BMI).

Physique Mass Index seems to be at your peak and weight; primarily based off this ratio, it tells you whether or not you’re underweight, regular, chubby, or overweight.

Appears fairly simple proper? Clearly, as your weight will increase disproportionately in comparison with your peak, you’re extra possible to be chubby.

Discover I simply stated “extra possible.”

Right here’s why: Your BMI isn’t immediately correlated to your physique fats proportion – it solely components in your peak and weight. It provides you with the identical studying when you’re manufactured from 180 kilos of pure muscle, or 180 kilos of pure Cheetos.

For instance, if I used to be six ft tall and 185 kilos with a physique fats proportion of 10%, I’d be put in the identical “chubby” class as a man who was six ft tall, 185 kilos, and a physique fats proportion of 25%.

If two ladies have the identical quantity of physique fats, and one tends to hold extra water weight or have larger bones than the opposite, one lady may very well be thought-about “chubby” whereas the opposite could be “common.”

For instance: LeBron James is taken into account borderline overweight when measured on the BMI scale, at a peak of 6’8″ and 250 kilos.

In fact, until you seem like LeBron James, or you’ll be able to see your abs, disregarding BMI is lacking the purpose.

I do imagine BMI may be useful if you’re above 20% physique fats (males) or 25% (ladies). Each your BMI and your physique fats proportion would let you know that fats loss generally is a worthwhile objective.

HOWEVER, as quickly as you begin to get critical about your physique weight and coaching and drop right down to flat abdomen ranges of physique fats proportion, then BMI turns into much less of an correct indicator of well being.

Should you like our model right here with cute animal movies and enjoyable content material, allow us to enable you to attain your physique fats and BMI targets with our 1-on-1 On-line Teaching Program

You’ve unlocked the ultimate reward: “the hedgehog boat”:

What Different Questions Do You Have on Physique Fats Proportion?

What's this bunny's body fat %?
And that concludes in the present day’s lesson on physique fats proportion, buddy!

I do most of my work in espresso retailers nowadays, so I hope you perceive the quantity of labor and the ridiculous variety of awkward Google searches that needed to occur in an effort to carry this publish collectively.

Now, I do know that is a kind of tremendous difficult matters, so I’d love to assist every other manner than I can. 

If you’re someone that wishes to know they’re following a program that’s tailored for his or her life and scenario and targets, try our well-liked 1-on-1 Teaching program.

You’ll work with our licensed NF instructors who will get to know you higher than you understand your self, and program your vitamin and exercises for you.

Nerd Fitness Coaching Banner

If you’re fired up and need to begin decreasing your physique fats proportion in a wholesome, sustainable manner, think about making an attempt our 10 Degree Nerd Health Weight-reduction plan – we’ll ship you a cheat sheet telling you precisely find out how to change your eating regimen every week so that you don’t get overwhelmed!

Seize your NF Weight-reduction plan sheet together with 4 guides that can assist you scale back your physique fats proportion whenever you join within the field under:

We’ve helped tens of 1000’s of individuals rework into actual life superheroes.

Both manner, proceed to poke round Nerd Health – all of our content material is concentrated on serving to you get leads to a enjoyable, non-condescending, supportive, and (most significantly) efficient manner.

Additionally, when you’re prepared to place within the time, you WILL get the outcomes you’re after.

Okay, time to look at extra cute animal movies 🙂


PS: Admittedly this text took 10 hours longer than it wanted to, as a result of I stored getting misplaced in YouTube watching cute animal movies!



Please enter your comment!
Please enter your name here


Related articles