PREMIUM IN-HOME, STUDIO & VIRTUAL PERSONAL TRAINING
REQUEST A FREE FIRST WORKOUT Understanding your body composition is a key part of any fitness journey. Our body fat calculator helps you measure and monitor one of the most important health indicators: your body fat percentage. Whether you’re aiming to lose fat, gain muscle, or maintain your current weight, tracking your body fat can give you a clearer picture of your progress than simply stepping on a scale.
Unlike weight alone, body fat percentage provides insight into how much of your body is made up of fat versus lean mass like muscle, bone, and water. This makes it an essential tool for anyone looking to achieve specific fitness goals.
The body fat calculator on this page uses proven methods like tape measurements and caliper readings to estimate your body fat percentage. It takes into account variables such as age, gender, height, and measurements of key areas like your hips, wrist, waist, and forearm.
If you do not have a measuring device, select “without any tool” to avoid providing detailed measurements. Note that this will provide the least accurate results.
For the most accurate results, you’ll need a soft measuring tape or body fat calipers. Select your measuring tool from the drop down menu. Take your measurements while standing, keeping the measuring tool snug but not tight against the skin. Once you’ve entered your details, click “get your results” to see an estimate of your body fat percentage based on industry-standard formulas. The default formula is the Covert Bailey Method. Other options include US Navy Method, Heritage BNI, and YMCA, available from the drop down menu.
Many people focus on weight loss without understanding what their weight is actually made up of. Two people can weigh the same but have very different levels of body fat. That’s why using a body fat calculator gives you more accurate information about your health and fitness.
High body fat levels are linked to a greater risk of health issues like heart disease, diabetes, and joint problems. On the other hand, having a healthy amount of body fat supports hormone function, protects your organs, and helps regulate body temperature. Finding the right balance is important, and this tool helps you get there.
One of the major advantages of this tool is that it can help you track fat loss in specific areas of your body. By measuring consistently over time, you’ll begin to notice changes in different regions like the waist, hips, or thighs, even if the scale doesn’t move much. This is especially valuable if you’re strength training and gaining muscle while losing fat.
Our clients often use this calculator in between personal training sessions to stay accountable and motivated. It’s a great way to see measurable results and stay focused on your goals.
Healthy body fat levels vary based on age and gender, but there are general guidelines that can help you interpret your results:
For men, a healthy range is typically 10 to 20 percent
For women, a healthy range is usually 18 to 28 percent
Athletes may fall below these ranges, while those new to fitness may be above them. The most important thing is to use the calculator regularly to monitor progress over time—not to fixate on a single number.
Now that you’ve used our body fat calculator, you’ve already taken a valuable step toward understanding your body and your goals. At Nielsen Fitness, we’re here to help you turn that insight into real progress—wherever you are.
Our personal training services are designed to fit your lifestyle, whether that means working with one of our in-home personal trainers in Toronto, Collingwood, London, Hamilton, or Ottawa, or connecting with one of our virtual personal trainers from the comfort of your own space. No matter how you prefer to train, we’re here to support you every step of the way.
Reach out today to book a complimentary first workout and discover how our personalized approach can help you achieve your goals faster and more effectively. Let’s take the next step together.