Body Fat Percentage: What It Is, How to Measure It, and How to Lower It

What Is Body Fat Percentage?

Body fat percentage is the proportion of your total body weight that consists of fat tissue. The rest — muscle, bone, organs, water — is called lean mass. Two people can weigh the same but have completely different body compositions: one may be 15% fat, the other 35%.

Healthy Body Fat Ranges

How to Measure Body Fat at Home

• Navy Method (Tape Measure): Uses waist, neck, and hip measurements. Accurate within 3–4% for most people. Free and requires only a measuring tape.
• Smart Scale (BIA): Bioelectrical impedance scales give instant readings but can vary by 5–8% based on hydration. Use consistently under the same conditions for trend tracking.
• DEXA Scan: The gold standard. Requires a medical facility but provides the most accurate breakdown of fat, muscle, and bone density.

How to Lower Body Fat Without Losing Muscle

• Maintain a moderate calorie deficit (300–500 kcal/day)
• Prioritize protein (1.8–2.2g per kg body weight) to preserve lean mass
• Include resistance training 3+ times per week
• Sleep 7–9 hours — growth hormone released during sleep preserves muscle
• Track consistently with AI photo tracking to stay in the right calorie range