Body Fat Calculator
Calculation Method
Personal Data
Body Measurements
Your Results
Fill in your data and click Calculate.
Your Results
Fill in your data and click Calculate.
The Body Fat Calculator provides an estimate of your total body fat percentage based on specific anthropometric measurements. Knowing your body fat percentage is often a better indicator of health than weight alone, as it distinguishes between measurement of fat mass and lean body mass (muscle, bones, organs, and water).
This calculator primarily uses the U.S. Navy Method, a widely used formula developed by the United States Navy for assessing body composition in military personnel. It requires measurements of the waist, neck, and height (plus hips for women). This method is known for being a practical and cost-effective way to estimate body composition with reasonable accuracy for the general population.
The formula uses logarithmic calculations that account for the fact that fat tends to accumulate around the waist, while lean individuals typically have larger necks relative to their waist circumference.
Body fat percentages are typically categorized as follows:
| Category | Men | Women |
|---|---|---|
| Essential Fat | 2-5% | 10-13% |
| Athletes | 6-13% | 14-20% |
| Fitness | 14-17% | 21-24% |
| Average | 18-24% | 25-31% |
| Obese | 25%+ | 32%+ |
Many people rely on Body Mass Index (BMI) as a health indicator, but it has significant limitations. BMI only considers height and weight, not body composition. This means a muscular athlete might be classified as "overweight" or "obese" according to BMI simply because muscle is denser than fat.
Body Fat Percentage is a superior metric because it looks at what your weight is made of. A person with a normal BMI but high body fat ("skinny fat") may share similar metabolic health risks (like insulin resistance) with someone who is visibly overweight. Conversely, a person with a high BMI but low body fat is typically metabolically healthy. Focusing on body composition gives you a clearer picture of your true health status.
For the most accurate results using a tape measure:
The Navy Method is generally accurate within 3-4% for most people when measurements are taken correctly. While not as precise as a DEXA scan, hydrostatic weighing, or Bod Pod, it is significantly better than BMI for assessing body composition, especially for muscular individuals. It's also free and can be done at home.
No. "Spot reduction" is a common fitness myth. You cannot lose fat only from your belly or thighs by exercising those areas. Fat loss occurs systemically across the body when you maintain a caloric deficit. Where your body loses fat first is largely determined by genetics.
Women naturally carry more body fat due to reproductive functions, hormonal differences, and breast tissue. This is biologically normal and healthy. Attempting to reduce body fat below essential levels is dangerous and can lead to hormonal dysfunction, amenorrhea, and other serious health issues. Understanding your Basal Metabolic Rate (BMR) can help manage this safely.
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