Body Fat Calculator
Body Fat Chart
| Category | Women (%) | Men (%) |
|---|---|---|
| Essential Fat | 10-13% | 2-5% |
| Athletes | 14-20% | 6-13% |
| Fitness | 21-24% | 14-17% |
| Average | 25-31% | 18-24% |
| Obese | 32%+ | 25%+ |
Recommended Diet Plan
- Consume a balanced diet with lean proteins, whole grains, fruits, and vegetables.
- Drink at least 8 glasses of water daily.
- Avoid processed foods and added sugars.
- Incorporate healthy fats like nuts, seeds, and avocados.
Health and Fitness Tips
- Engage in at least 150 minutes of moderate exercise per week.
- Prioritize strength training exercises to build muscle mass.
- Get 7-9 hours of quality sleep each night.
- Manage stress through mindfulness or meditation.