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Calculadora de porcentaje de grasa corporal
Estima tu porcentaje de grasa corporal usando cuatro métodos diferentes. Elige cinta métrica, calibradores o introduce un valor conocido.
Mide justo debajo de la nuez en el punto más estrecho
Mide a la altura del ombligo, de pie y relajado
¿Qué método de cálculo de grasa corporal debería usar?
Esta calculadora ofrece cuatro métodos distintos, cada uno con sus ventajas. El método US Navy usa medidas de cuello, cintura y estatura con una cinta métrica. Fue desarrollado por Hodgdon y Beckett en el Naval Health Research Center y es preciso dentro del 3-4% para la mayoría de las personas. El método Covert Bailey usa las circunferencias de cintura, cadera, antebrazo y muñeca, y también requiere solo una cinta métrica. El método de pliegues de 3 sitios (Jackson-Pollock) requiere calibradores y mide pecho, abdomen y muslo en hombres, o tríceps, supraíliaco y muslo en mujeres. Suele ser más preciso si se realiza correctamente. Por último, entrada manual te permite introducir un porcentaje de grasa corporal conocido a partir de una DEXA, una báscula de bioimpedancia u otra medición clínica.
¿Qué porcentaje de grasa corporal es saludable?
| Categoría | Hombres | Mujeres |
|---|---|---|
| Grasa esencial | 2-5% | 10-13% |
| Atlético | 6-13% | 14-20% |
| En forma | 14-17% | 21-24% |
| Promedio | 18-24% | 25-31% |
| Obesidad | 25%+ | 32%+ |
Haz seguimiento de tu composición corporal con Cora
Cora registra tus métricas de fitness a lo largo del tiempo, incluyendo tendencias de peso, nutrición y carga de entrenamiento. Combinado con mediciones periódicas de grasa corporal, obtienes una visión completa de cómo cambia tu composición corporal con el entrenamiento. Descarga Cora para recibir coaching personalizado que se adapta a tus objetivos, ya sea que estés en definición, ganando músculo o mejorando tu condición física general.
Frequently asked questions
What is body fat percentage and why does it matter?
Body fat percentage is the proportion of your total body mass that is made up of fat tissue. It matters because it is a more informative health marker than body weight or BMI alone: two people of identical weight can have very different body compositions and health profiles. Tracking body fat percentage over time helps you distinguish between fat loss and muscle loss during a cut, or muscle gain versus fat gain during a bulk.
Which body fat calculation method is most accurate?
Among field methods, the Jackson-Pollock 3-site skinfold is generally the most accurate when performed by a trained technician with quality calipers — it directly measures subcutaneous fat. The U.S. Navy method (tape measure) is the most accessible and has strong published validation data from large populations. The Covert Bailey method is simple but less rigorously validated. If you have results from a DEXA scan or BIA scale, entering them via manual entry gives you the most precise starting point.
What is a healthy body fat percentage by sex?
General guidelines from the American Council on Exercise (ACE) classify body fat as follows — Men: essential fat 2–5%, athletic 6–13%, fit 14–17%, average 18–24%, obese 25%+. Women: essential fat 10–13%, athletic 14–20%, fit 21–24%, average 25–31%, obese 32%+. Women carry more essential fat than men due to hormonal and reproductive needs. These ranges serve as reference points; individual health context and goals also matter.
How often should I measure my body fat percentage?
For most people, measuring every 4–8 weeks is sufficient to detect meaningful changes. Body fat does not shift quickly, and too-frequent measurement can amplify noise from hydration, food volume, and measurement variability. If you are in an active cut or bulk, monthly checks give you a reasonable signal. Consistent conditions — same time of day, same hydration state, same method and measurer — matter more than measurement frequency.
Can my body fat percentage be too low?
Yes. Essential body fat — the minimum required for normal physiological function — is roughly 2–5% for men and 10–13% for women. Falling below these levels can disrupt hormone production, impair immune function, and in women, cause amenorrhea. Competitive bodybuilders and athletes sometimes drop below these thresholds temporarily, but doing so carries health risks and is not sustainable or advisable for the general population.
Understand what your number means
Once you have your body fat percentage, find a detailed interpretation for your specific value and sex — covering ACE classification, what it looks like, health implications, and evidence-based guidance.
Browse body fat percentage interpretations for men & women →Registra tus resultados de body composition con el tiempo en Cora
Cora registra automáticamente tus métricas desde Apple Watch, Whoop, Garmin y más, para que puedas ver tendencias y obtener coaching personalizado.
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