Gesundheits- und Fitnessrechner

Here you can calculate the following informations on health and fitness topics:

BMI | Ideal weight | Calorie consumption | Liquid consumption | Walking Index | Nutrition values | Vitamin table | Basic conversion | Body fat (adipose) rate  | Optimal training pulse and heart rate | Protein requirement | Fat requirement | Nutrition value need | WHR - Waist to hip ratio | Drink reminder


Calculate Body Fat (Adipose) Rate

Here you can calculate your approximate body fat rate oder adipose rate. For this there is a quite simple method, measuring the skin folds.
Ask another person to accomplish the measurements, in order to not falsify the results by your own movements.

The measuring points for women:
The triceps: measured is a vertical fold in the center of the upper arm back between shoulder and elbow.
The waist fold: therefore a vertical fold three centimeters right from the belly button is measured.
The hip fold: therefore a diagonal fold between rib end and pelvis bone in the angle of approx. 30 degrees measured.

The measuring points for men:
The chest: measured is a diagonal fold below the chest muscle between nipple and axillary. The fold should follow the run of the muscle.
The waist fold: therefore a vertical fold three centimeters right from the belly button ist measured.
The thigh: therefore a vertical fold between hip and knee, in the center of the thigh (in front) is measured.

The measurering is done by setting thumb and forefinger approx. one centimeter above and below the appropriate measuring point, forming an "O" with the fingers and then to pull away the skin from the body. Now the diameter will be measured, with help of a caliper or another suitable measuring instrument.
Please repeat this measuring procedure at least three times per fold, enter the average values and your age into the according input fields and click Calculate.

Women:             Men:
Average value triceps (mm):
Average value waist fold (mm):
Average hip fold (mm):
Age (years):
Body fat rate (%):
Average value chest fold (mm):
Average value waist fold (mm):
Average value thigh fold (mm):
Age (years):
Body fat rate (%):


Age (years) Women Men
very good good average bad very good good average bad
< 20 < 17 % 17 - 22 % 22 - 27 % > 27 % < 12 % 12 - 17 % 17 - 22 % > 22 %
20 - 30 < 18 % 18 - 23 % 23 - 28 % > 28 % < 13 % 13 - 18 % 18 - 23 % > 23 %
30 - 40 < 19 % 19 - 24 % 24 - 29 % > 29 % < 14 % 14 - 19 % 19 - 24 % > 24 %
40 - 50 < 20 % 20 - 25 % 25 - 30 % > 30 % < 15 % 15 - 20 % 20 - 25 % > 25 %
> 50 < 21 % 21 - 26 % 26 - 31 % > 31 % < 16 % 16 - 21 % 21 - 26 % > 26 %

Recommendations according to Principles + Labs for Physical Fitness and Wellness (first edition, condition: 1999), taken from Wikipedia, license CC-by-sa-3.0.

Formulas for calculating the body fat rate with the 3-folds formula by Jackson / Pollock

For women:
x = 1.0994921 - 0.0009929 * sum of the three folds + 0.0000023 * (sum of the three folds)² - 0.0001392 * age in years
Fat in % = 495 / x - 450

For men:
x = 1.1093800 - 0.0008267 * sum of the three folds + 0.0000016 * (sum of the three folds)² - 0.0002574 * age in years
Fat in % = 495 / x - 450




Convert length units and weight units.

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