% Body Fat (Women)

Essential Fat: 10 – 13%

Athletes: 14 – 20%

Fitness: 21 – 24%

Acceptable: 25 – 31%

Obese: > or = 32%

% Body Fat (Men)

Essential Fat: 2 – 5%

Athletes: 6 – 13%

Fitness: 14 – 17%

Acceptable: 18 – 24%

Obese: > or = 25%

Directions

Enter sex, weight, height and age. Enter duration and METs of each exercise interval during the day. See resulting total daily calorie burn. 

METs

Sitting = 2

Walking = 3

Brisk Walking = 4

Low-impact Aerobic = 5

Medium-impact Aerobic = 6 – 7

High-impact Aerobic = 8 – 9

Sprint Full Intensity = 10 – 12