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Calculadora de Percentagem de Gordura Corporal
Estima a tua percentagem de gordura corporal usando quatro métodos diferentes. Escolhe fita métrica, adipómetros ou introduz um valor conhecido.
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Que método de cálculo de gordura corporal devo usar?
Esta calculadora oferece quatro métodos diferentes, cada um com as suas próprias vantagens e desvantagens. O método U.S. Navy usa medidas de pescoço, cintura e altura com uma fita métrica. Foi desenvolvido por Hodgdon e Beckett no Naval Health Research Center e é preciso dentro de 3-4% para a maioria das pessoas. O método Covert Bailey usa perímetros de cintura, anca, antebraço e pulso, também exigindo apenas uma fita métrica. O método de pregas cutâneas de 3 pontos (Jackson-Pollock) requer adipómetros e mede o peito, abdómen e coxa para homens ou tricípites, supra-ilíaco e coxa para mulheres. Tende a ser mais preciso quando realizado corretamente. Finalmente, introdução manual permite-te inserir uma percentagem de gordura corporal conhecida a partir de uma DEXA scan, balança de bioimpedância ou outra medição clínica.
O que é uma percentagem saudável de gordura corporal?
| Categoria | Homens | Mulheres |
|---|---|---|
| Gordura Essencial | 2-5% | 10-13% |
| Atlético | 6-13% | 14-20% |
| Em Forma | 14-17% | 21-24% |
| Médio | 18-24% | 25-31% |
| Obeso | 25%+ | 32%+ |
Acompanha a tua composição corporal com o Cora
O Cora acompanha as tuas métricas de fitness ao longo do tempo, incluindo tendências de peso, nutrição e carga de treino. Combinado com medições periódicas de gordura corporal, podes ver uma imagem completa de como a tua composição corporal muda à medida que treinas. Descarrega o Cora para obteres coaching personalizado que se adapta aos teus objetivos, quer estejas em cutting, a construir músculo ou a melhorar a forma física geral.
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 →Acompanha os teus resultados de body composition ao longo do tempo com o Cora
O Cora acompanha automaticamente as tuas métricas do Apple Watch, Whoop, Garmin e mais — para veres tendências e obteres coaching personalizado.
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