Your health is far more dependent on reducing excess fat than simply losing weight. The Zone Body Fat Calculator provides you the necessary information on your body fat and muscle mass to personalize your diet to achieve long-term fat loss. If fat loss is your goal, keep in mind that you cannot lose more than 1 to 1.5 lbs. of body fat per week. Anything more than that will be a consequence of loss of existing muscle, which is ultimately self-defeating for long-term weight control.

The key to successful fat loss is to know the amount of protein you need to maintain your existing muscle mass, and then distribute that amount of protein evenly throughout the day. The first step of this journey is to know your individual protein requirements by entering your current measurements and physical activity data below.

Measure your body fat below. Then receive personalized recommendations.

  • Female
  • Male

Female Body Fat Calculator

  • Please enter a value greater than or equal to 50.
    (Round to nearest five pounds, i.e., 120 or 145)
  • Please enter a value greater than or equal to 55.
    (Take off your shoes, and use half-inch increments, i.e., 62.5 or 64.0)
  • Please enter a value greater than or equal to 20.
    (Measure at the belly button, and use half-inch increments, i.e., 26.5 or 30.0)
  • Please enter a value greater than or equal to 25.
    (Measure at widest point, keep tape level, and use half-inch increments, i.e., 30.0 or 30.5)
  • This field is for validation purposes and should be left unchanged.

Male Body Fat Calculator

  • Please enter a value greater than or equal to 50.
    (Round to nearest five pounds, i.e., 175 or 200)
  • Please enter a value greater than or equal to 55.
    (Take off your shoes, and use half-inch increments, i.e., 65.5 or 70.0)
  • Please enter a value greater than or equal to 20.
    (Measure at the belly button, and use half-inch increments, i.e., 33 or 34.5)
  • Please enter a value greater than or equal to 3.
    (Measure your dominant hand above your wrist bone where your wrist bends. Use half-inch increments, i.e., 7 or 7.5)
  • This field is for validation purposes and should be left unchanged.