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Please keep questions on topic, write clearly, concisely, and don't post diet calculations.

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Lily
Lily

Hi Andy,
I am a 30 yo female, 5’7, approx 130lbs. I do strength and cardio every day. Navy method says my body fat % is 13.3, BMI method says 25.5. Do you think I would fall somewhere between the two? Thank you!

Mick Crysler
Mick Crysler

I am a 64 year old male. I workout hard 5,6 days a week. Dropping body fat Is getting more and more difficult. I want to eat enough to fuel my workouts, but not to much so I can drop body fat. Everything is changing in my 60’s and I can’t find current data for my population

Maya
Maya

i used a website that had both the navy calculator and the bmi calculator and i’m just wondering which one is more accurate? The navy calculator said i have 21.6% body fat, but the bmi calculator said i have 28% body fat, which one do i go with?

Row
Row

I used a BIA and my body fat is at 30.6%.
I added light weight training about 2-3 weeks ago and it seems like I am losing muscle mass.
The results also showed that my trunk fat percentage is the highest even though it has slimmed down.
Do the exercises for the beginner 3 help in reducing fat percentage at the trunk?
And am I eating too little?
My BKR is roughly 1162 cal. I exercise an hour 5 times a week and consume about 1400-1500 cal a day.

Thank you!

Row
Row

Based on the us navy calc, i am 23% BF (female) which i believe most of it is at my belly because i can pinch a huge amount of skin/fat from my belly.
I’ve been doing several abs exercises and have seen improvements over the month. Cardio 4 times a week. The line is more define.
Unfortunately i have not been able to stick to my daily protein intake. (I will be cooking soon so i hope I can make my meals meet the requirements daily). Added some resistance training the past 3 weeks. Going to do more resistance and heavier training from now on.
Do i need to be in a cal deficit to put on muscle but lose body fat?

Thank you so much!

Row
Row

Thanks for your help!
Yes I read it but was kind of confused if I should have a cal deficit or maintain the same.
But you just answered it. Thank you so much for your advice! I’m excited and hope to see results in a few months’ time 😀

Chris S
Chris S

Andy, just used the body fat chart and came up with 19% (not good) but weighing only 155# at 5’10” tall I feel underweight any suggestions ?

manuel
manuel

Hi Andy

Is there a Source for the SEE values you listed for the different methods? And im Not sure if i misunderstand what you Are saying But if the BIA from a commercial gym has a 8% error i Would expect the 20% to be off By up to 2% Not 8. (20×0,92=18,4 or 21,6)

thanks in advance

Adam
Adam

Hi Andy,

Came across your site a few days ago. Its excellent!

I have a question: I have been cutting since May and have lost 5kg. My daily calories are 2020. When I used your metric calculator it said I should be consuming 2629 calories. What should I do? Switch and maybe put the weight back on I have already lost or wait until I go back into my bulk phase in September before switching?

Thanks!

Devan
Devan

THANK YOU! Your writing and level of expertise is exactly what I have been looking for, for basically my whole life. Thank you for being so generous with your knowledge, tools, and experience.

Dylan Chapman
Dylan Chapman

Do you measure above the belly button or below

Sarah Uytterlinde
Sarah Uytterlinde

Hi,

For the calculation for women: are the measurements of neck, waist etc to be entered in the metrical or imperical system?
So inches or centimeters :)! Thanks!

Bill
Bill

Andy,
I have been dieting and lifting for over ten years, but this was the first time I’d seen the Navy approach mentioned. (I can’t tell you how many times I’ve read words similar to “All body fat measurement approaches suck. Just use the same one so your results will suck consistently.”) The results were in the ballpark I’d expected (19%), although your explanation that measuring the neck and abdomen makes the most sense because that’s where most people store fat was a lightbulb moment. I can’t thank you enough for providing such an excellent resource.
Bill

Vincent
Vincent

Hello Andy,

I was reading through this article and saw that you mention bloating as throwing off measurements.

What would you recommend for someone who wakes up bloated most mornings and takes measurements?

Geoff
Geoff

I am 18.1% body fat without having committed to any gym program for a few years. What would be considered a healthy fat percentage without considering aesthetics of ripped lean muscle?

Linn
Linn

Hi Andy,

Do you have a reference for your BF% equations?

Thanks in advance,

Linn

A Rog
A Rog

Andy, all of your articles are extremely well written and full of great information. Definitely the most precise and enjoyable online coaching I’ve came across thus far. Thank you for your dedication!

Eric
Eric

I can vouch for this calc. I had a DEXA scan and this calc was within 0.3% !
So, if you are a man with a typical fat distribution in the torso it is as accurate as DEXA and free !

Teun
Teun

Hi Andy,

For an optimal nutrition partitioning in realizing muscle mass, what bodyfat % do you recommend? Max 15%? for men?

Is this also a issue for women? If so, whats the maximum bodyfat %?

For men 10% bodyfast is pretty ripped, what is the equivalent for women?

Thanks in advance Andy.

Seif
Seif

What does the ~ 3 % mean for the us navy method does that means add three to your bf percentage

Nick
Nick

Andy Hi,
I’m a little bit confused. Why the narrower the neck the higher the BF ? Shouldn’t be the opposite since a more narrow neck means a thinner neck and a thinner overall body ? Thanks.

Craig
Craig

Check out this method for estimating body fat: https://strongur.io/calculator.html

All it uses is height, weight, max bench & max squat. I’ve been helping beta test his new app (it’s pretty awesome), and the body fat calculator is amazing accurate. It uses your max lifts to estimate your lean mass, and then backs into your body fat the other way.

The calculations I get from it are right in the ballpark of the Navy method, only without the measuring.

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