Body Fat Calculator
Calculate your body fat percentage and understand what it means for your health, fitness, and body composition.
Body Fat Percentage Calculator
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What is Body Fat Percentage?
Body fat percentage represents the proportion of fat in your body compared to lean mass (muscles, bones, organs, and water). Unlike BMI, it provides a more accurate picture of your physical health.
Why Measure Body Fat?
- Track fat loss and muscle gain more accurately
- Understand health risks linked to excess fat
- Set realistic fitness and weight goals
How This Calculator Works
This calculator uses the U.S. Navy Body Fat Formula, which estimates body fat using body measurements and height.
- Men: neck + waist + height
- Women: neck + waist + hips + height
Body Fat Categories
Men
- Essential: 2–5%
- Athletes: 6–13%
- Fitness: 14–17%
- Average: 18–24%
- Obese: 25%+
Women
- Essential: 10–13%
- Athletes: 14–20%
- Fitness: 21–24%
- Average: 25–31%
- Obese: 32%+
Take Control of Your Body Composition
Use this Body Fat Calculator regularly to track progress, not just weight. Small improvements in body fat percentage can lead to significant health benefits.
Healthy Body Fat Range
- Men: approximately 14–24%
- Women: approximately 21–31%
Body Fat Calculation Formula
This calculator uses the U.S. Navy Body Fat Formula, one of the most widely accepted methods for estimating body fat without specialized equipment.
The formula is based on logarithmic calculations using body circumference measurements and height.
Men:
Body Fat % = 86.010 × log₁₀(waist − neck) − 70.041 × log₁₀(height) + 36.76
Women:
Body Fat % = 163.205 × log₁₀(waist + hips − neck) − 97.684 × log₁₀(height) − 78.387
All measurements are converted internally to centimeters to ensure consistent and accurate results.
How Accurate Is the U.S. Navy Method?
The U.S. Navy method typically provides results within ±3–4% of more advanced clinical methods such as DEXA scans.
- More accurate than BMI
- Does not require expensive equipment
- Widely used in military and fitness assessments
Factors That Can Affect Accuracy
- Incorrect measurement placement
- Measuring too tightly or loosely
- Hydration level
- Recent food intake
- Extreme obesity or very low body fat levels
For best results, measure first thing in the morning and follow consistent measuring techniques.
Body Fat Percentage vs BMI
While BMI only considers height and weight, body fat percentage measures actual fat mass in the body.
- BMI cannot distinguish muscle from fat
- Body fat percentage reflects real body composition
- Athletes often have high BMI but low body fat
For the most complete picture of your health, body fat percentage should be evaluated alongside BMI, waist circumference, and lifestyle factors.
Tips to Maintain a Healthy Body Fat Percentage
- Regular Exercise: Combine cardiovascular workouts with strength training to burn fat and build lean muscle.
- Balanced Nutrition: Eat plenty of vegetables, lean protein, and whole grains, and reduce processed foods and sugar.
- Stay Hydrated: Drinking enough water supports metabolism and helps your body regulate fat efficiently.
- Track Progress: Measure body fat periodically and adjust your routine based on your results.
- Sleep Well: Quality sleep is essential for hormone balance, metabolism, and fat regulation.
- Consistency Over Perfection: Small, sustainable lifestyle changes are more effective than drastic diets.
Medical Disclaimer
This Body Fat Calculator provides estimates for educational purposes only. It is not a substitute for medical advice. Results may vary based on hydration, measurement accuracy, and individual differences.