Body Fat Calculator
Body Fat Percentage
Calculate body fat percentage through multiple methods to understand body composition
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Calculate body fat percentage using the U.S. Navy Method
Measure at navel level
Measure below Adam's apple
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StartAbout Body Fat Percentage
Body-fat percentage is the share of fat in total body weight — a better reflection of body composition and health than weight or BMI alone.
- Note: Body fat percentage is affected by various factors such as age, genetics, and exercise level. For professional advice, please consult a doctor or nutritionist.
About this tool
What is Body Fat Calculator?
Estimates the percentage of your body weight that is fat.
What is it for?
Reflects your physique more accurately than weight alone by separating fat from muscle.
How to read your result
Roughly 14–18% for men and 21–25% for women is a healthy range (varies by sex).
Classification & Reference
| Category | Women | Men |
|---|---|---|
| Essential fat | 10–13% | 2–5% |
| Athletes | 14–20% | 6–13% |
| Fitness | 21–24% | 14–17% |
| Average | 25–31% | 18–24% |
| Obese | 32%+ | 25%+ |
Formula
BFP = 86.010 × log10(waist − neck) − 70.041 × log10(height) + 36.76BFP = 163.205 × log10(waist + hip − neck) − 97.684 × log10(height) − 78.387FM = BFP × WeightLM = Weight − FMBFP = 1.20 × BMI + 0.23 × Age − 16.2BFP = 1.20 × BMI + 0.23 × Age − 5.4How to measure for the U.S. Navy method
- Measure your waist at the navel (men) or the narrowest point (women), without pulling your stomach in.
- Measure your neck just below the larynx, with the tape sloping slightly downward at the front.
- Women only: measure your hips at the widest point.
- Measure your height standing straight, then enter all values to get your body fat percentage.
Frequently asked questions
What is a healthy body fat percentage?
For men, 8–19% is generally considered healthy; for women, 21–33%. Athletes are often lower (men 6–13%, women 14–20%). Going below the essential-fat level (men 2–5%, women 10–13%) can harm your health.
How accurate is the U.S. Navy body fat calculator?
It estimates body fat from tape measurements and is usually within about 3–4% of methods like DEXA or hydrostatic weighing. Treat it as an estimate for tracking trends, not a clinical diagnosis.
What is a good body fat percentage for women?
21–24% falls in the 'fitness' range and 25–31% is 'average' per ACE norms. Women need more essential fat than men for hormonal and reproductive health, so healthy ranges are higher.
How can I lower my body fat percentage?
Combine a modest calorie deficit with resistance training to preserve muscle, plus regular activity, enough protein and good sleep. Aim for gradual loss; rapid loss tends to cost lean mass.
Is body fat percentage better than BMI?
Often yes — BMI can't separate fat from muscle, so muscular people may read as 'overweight'. Body fat percentage reflects body composition more directly, while BMI is quicker since it needs only height and weight.
References & review
- Hodgdon J.A., Beckett M.B. (1984). Prediction of percent body fat for U.S. Navy men and women from body circumferences and height. Naval Health Research Center.
- American Council on Exercise (ACE) — Percent Body Fat Norms.
- Jackson A.S., Pollock M.L. (1978). Generalized equations for predicting body density.