Kalkulačka tělesného tuku
Odhadněte své procento tělesného tuku metodou US Navy. Stačí vám krejčovský metr.
Why Body Fat Percentage Matters More Than Weight
For personal trainers, body fat percentage is a far more useful metric than scale weight. Two clients at 75kg can have completely different body compositions – one at 15% body fat and one at 30%. Scale weight doesn't distinguish between muscle loss and fat loss during a deficit, or between muscle gain and fat gain during a surplus. Tracking body fat percentage helps you and your clients understand what's actually changing.
How This Calculator Works
This calculator uses the U.S. Navy body fat estimation method, which requires waist, neck, and height measurements (plus hip measurement for women). The formula uses the relationship between these circumference measurements and body density to estimate body fat percentage. While not as accurate as DEXA scans or hydrostatic weighing, it's the most practical method for regular tracking in a coaching context.
Healthy Body Fat Ranges for Your Clients
For men, essential fat is 2-5%, athletic range is 6-13%, fitness range is 14-17%, and average is 18-24%. For women, essential fat is 10-13%, athletic range is 14-20%, fitness range is 21-24%, and average is 25-31%. Most personal training clients aiming for a 'lean and fit' look are targeting the fitness range. Setting expectations around these numbers prevents clients from chasing unrealistic or unhealthy body fat levels.
Using Body Fat Tracking in Your Coaching
Measure body fat at the same time of day (ideally morning, fasted) every 2-4 weeks. Individual measurements can vary, so focus on the trend over 8-12 weeks rather than any single reading. When clients see body fat dropping while weight stays stable, it confirms body recomposition is happening – a powerful motivator during plateaus on the scale.
Limitations of Circumference-Based Estimation
This method has a typical error margin of 3-4%. It's most accurate for people in the average body composition range and less accurate at extremes (very lean or very high body fat). For consistent tracking, the same person should take measurements each time, using the same technique. The value is in tracking changes over time, not in the absolute number.
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