The Utility Base

📐 Body Fat Calculator

What is Body Fat Percentage?

Body fat percentage is the proportion of fat in your total body weight. It reflects health and physique more accurately than BMI by distinguishing between muscle and fat mass.

📏 Calculation Methods

US Navy Formula:

Male: 495 / (1.0324 - 0.19077×log10(waist-neck) + 0.15456×log10(height)) - 450

Female: 495 / (1.29579 - 0.35004×log10(waist+hip-neck) + 0.22100×log10(height)) - 450

BMI-Based Estimate:

Adult Male: (1.20 × BMI) + (0.23 × age) - 16.2

Adult Female: (1.20 × BMI) + (0.23 × age) - 5.4

Kalkulator BMI

BMI Anda
24.2
Kategori
Kelebihan Berat Badan
Rentang Berat Ideal
53.5 - 66.2 kg

Klasifikasi BMI

Rentang BMIKategori
18.5 belowKekurangan Berat Badan
18.5 - 22.9Normal
23 - 24.9Kelebihan Berat Badan
25 - 29.9Obesitas
30 aboveObesitas Parah

* Asian standard (WHO Asia-Pacific criteria)

🏃

BMI Result

24.2

✨ Kelebihan Berat Badan

Height 170cm, Weight 70kg

🔎 Compare results

Compare outcomes by conditions

#BMICalculator #Health #Fitness #Weight #Wellness

Apa itu BMI?

BMI (Indeks Massa Tubuh) adalah ukuran yang menggunakan tinggi dan berat badan Anda untuk menilai status kesehatan Anda. Dihitung dengan membagi berat badan Anda dalam kilogram dengan tinggi badan Anda dalam meter kuadrat.

Rumus BMI

BMI = weight(kg) ÷ height(m)²

BMI = berat(kg) ÷ tinggi(m)². Misalnya, seseorang dengan berat 70kg dan tinggi 175cm memiliki BMI 70 ÷ 1,75² = 22,9.

Tips Manajemen Berat Badan Sehat

  • ✓BMI hanyalah indikator referensi; tidak memperhitungkan massa otot atau persentase lemak tubuh
  • ✓Olahraga teratur dan diet seimbang penting
  • ✓Perubahan berat badan yang cepat dapat berbahaya bagi kesehatan Anda
  • ✓Konsultasikan dengan profesional kesehatan untuk penilaian kesehatan yang akurat

📊 Body Fat Categories

CategoryMaleFemaleDescription
Essential Fat2-5%10-13%Minimum for survival (risky)
Athletes6-13%14-20%Peak performance level
Fitness14-17%21-24%Healthy and fit physique
Average18-24%25-31%Acceptable health range
Obese25%+32%+Increased health risks

🔬 Body Fat Measurement Methods

MethodAccuracyCostAccess
DEXA Scan±1-2%HighMedical facilities
Hydrostatic±2-3%MediumSpecialized facilities
InBody (BIA)±3-5%LowGym/Home
Skinfold Calipers±3-5%Very LowHome/Trainer
US Navy Formula±3-5%FreeAnywhere

🎯 Reducing Body Fat

  • Maintain moderate calorie deficit (300-500kcal/day)
  • Adequate protein intake (1.6-2.2g per kg bodyweight)
  • Resistance training to preserve muscle
  • At least 150 min cardio per week
  • Adequate sleep (7-9 hours)
  • Stress management (lower cortisol)

❓ FAQ

Which is more important: BMI or body fat %?

Body fat % reflects health more accurately. BMI cannot distinguish muscle from fat, while body fat % shows actual fat mass. Measure both if possible.

How fast can I reduce body fat?

A healthy, sustainable rate is 0.5-1% per week, equivalent to 0.5-1kg weight loss. Faster rates cause muscle loss and metabolic slowdown.

Why do women have higher body fat than men?

Women need more essential fat for reproductive function and hormonal regulation. Fat is stored in breasts, hips, and thighs - a healthy physiological feature.

What happens if body fat is too low?

Hormonal imbalance, weakened immunity, fatigue, hair loss, and menstrual irregularities in women. Do not maintain below 5% (men) or 12% (women) long-term.

💡 Measure under consistent conditions: morning, fasted, before exercise, same device. Trends matter more than single measurements.

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📚 Panduan perhitungan lokal

Logika rumus

Menggunakan rumus publik untuk keuangan, pinjaman, rasio, dan konversi satuan.

Cakupan sumber

Mengacu pada standar publik dan praktik umum per negara.

Asumsi

Pajak, biaya, suku bunga, dan batas berbeda antar wilayah/lembaga.

Result Interpretation

Gunakan hasil ini sebagai skenario dasar. Sebelum memutuskan, bandingkan dengan penawaran nyata dan aturan pajak lokal.

Preset lokal

Mata uang: IDR

Satuan: metric

Model pajak: US payroll estimate

Catatan regulasi

Alat ini memakai preset regional untuk estimasi. Syarat nyata dan batas hukum dapat berbeda menurut lembaga dan aturan lokal.

Aksi yang disarankan

  • Bandingkan minimal 2-3 penyedia lokal sebelum final.
  • Cek ulang biaya, pajak, dan klausul pelunasan dipercepat secara tertulis.
  • Uji skenario stres dengan bunga +1-2% dan pendapatan turun.

Sebelum keputusan nyata, pastikan aturan terbaru di lembaga setempat.

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