Body Fat Calculator — Indian & Western Body Type Standards
Calculate your body fat percentage using ADA, U.S. Navy or BMI method. Supports Indian (South Asian) and Western body type standards with adjusted health thresholds.
How to Use
- Select your sex and body type (Indian/South Asian or Western/USA).
- Choose a calculation method: ADA is best for most people; U.S. Navy is most precise (needs waist/neck measurements).
- Enter your age, height and weight. Results update instantly.
- Indian body type uses adjusted thresholds — South Asians carry more visceral fat at the same BMI.
Formula
ADA / Deurenberg: BF% = 1.20×BMI + 0.23×Age − 10.8×Sex − 5.4
U.S. Navy (Male): BF% = 86.01×log₁₀(Waist−Neck) − 70.04×log₁₀(Height) + 36.76
U.S. Navy (Female): BF% = 163.2×log₁₀(Waist+Hip−Neck) − 97.68×log₁₀(Height) − 78.39
BMI Method: BF% = 1.39×BMI + 0.16×Age − 10.34×Sex − 9
Indian adjustment: +3.5–4.5% offset based on sub-type
Example Calculation
Example: Female, 28 yrs, 165 cm, 65 kg (Indian body type, ADA method)
| Parameter | Value |
|---|---|
| Sex | Female |
| Age | 28 years |
| Height | 165 cm |
| Weight | 65 kg |
| BMI | 23.9 |
| ADA Body Fat % | ~29.6% (Western) |
| Indian Adjusted BF% | ~33.6% (+4% offset) |
| Category (Western) | Average |
| Category (Indian) | At Risk |
Frequently Asked Questions
Research shows South Asians accumulate more visceral (abdominal) fat at lower BMI compared to Caucasians. At the same BMI, South Asians have 3–5% more body fat and higher risk of metabolic diseases. Indian guidelines use lower cutoffs for overweight and obesity.
The U.S. Navy method (using body measurements) is more accurate than BMI-based methods for most people. DEXA scan is gold standard but requires a clinic. The ADA/Deurenberg method is a good balance of accuracy and simplicity.
For Indian women, 19–30% is considered the average/healthy range. Above 31% is considered at risk. These are lower than Western standards due to higher visceral fat accumulation.
For Indian men, 12–22% is considered average/healthy. Above 23% is at risk. Indian men are at higher metabolic risk at lower body fat percentages compared to Western men.
Combine a calorie deficit (300–500 kcal below TDEE), resistance training to preserve muscle mass, adequate protein intake (1.5–2g per kg bodyweight), and 7–8 hours of sleep. Avoid crash diets.