Choose a band, then a deficit
The percentage is a planning number. If you are in the average band, the fitness band is a concrete goal. If you are already in fitness, athlete levels are a longer project and they are not required for health. Essential fat is the amount the body needs for hormones and organs. Do not set a goal inside that row.
Once the band is chosen, the eating plan is still a calorie deficit from maintenance, with enough protein to hold lean tissue. Seelean body mass and theprotein calculator.
Goal bands
| Band | Men | Women |
|---|---|---|
| Essential fat | 2–5% | 10–13% |
| Athletes | 6–13% | 14–20% |
| Fitness | 14–17% | 21–24% |
| Average | 18–24% | 25–31% |
| Above that | 25% and up | 32% and up |
Use the table to name the goal. The result card prints a nearby label from the same estimate. Measure the waist at the navel, the neck below the larynx, and for women the hips at the widest point. Repeat the measurements the same way each time so the trend is real.
What the form is doing
It follows the US Navy circumference method: body density from the logs of those measurements, then a fat percentage from that density (Hodgdon and Beckett, 1984). The miss is often about 3 to 4 points, wider at the very lean and very high ends. The formula write-up is on thebody fat calculator at Calories Calculator. BMI, which cannot see this split, is on the weight-goal page.
Log the deficit that supports the band inMyPlate: Calorie Deficit App. Free to download, try every feature free. 3-day free trial.
Sources
- Hodgdon JA, Beckett MB. Prediction of percent body fat for U.S. Navy men from body circumferences and height. Naval Health Research Center Report 84-11, 1984.
- Hodgdon JA, Beckett MB. Prediction of percent body fat for U.S. Navy women from body circumferences and height. Naval Health Research Center Report 84-29, 1984.
Frequently asked questions
What body-fat goal should I set?
Pick the next band down, not the bottom of the chart. For many men a move from the average band (about 18 to 24%) into fitness (about 14 to 17%) is a full plan. For many women the same idea is a move from about 25 to 31% toward 21 to 24%. Essential-fat levels are not a target.
How do I lose fat and keep muscle?
Eat under maintenance, keep protein high, and lift. The lean body mass calculator shows how much of your weight is not fat. If that number falls as fast as the scale, the deficit or the protein is off.
How is this estimate made?
The form uses the US Navy circumference method (Hodgdon and Beckett, 1984): height, waist, and neck, plus hip for women. It estimates body density and converts that to a fat percentage. Expect a miss of about 3 to 4 percentage points. A DEXA scan is tighter.
Can the app track a body-fat goal?
MyPlate: Calorie Deficit App tracks the calorie and macro side of the goal, from a photo or a barcode, against a daily target. Free to download, try every feature free. 3-day free trial. Re-measure waist and neck every few weeks and run this form again.