Body Fat Calculator
Calculate body fat percentage using US Navy method, skinfold measurements, or BMI formula. Assess fat mass, lean mass, and body composition for fitness and health tracking.
PopularEnter Your Information
Enter weight in kilograms
Enter height in centimeters
Body Measurements
All measurements should be in centimeters. See FAQ for measurement instructions.
Measure just below the Adam's apple
Measure at belly button level
Your Body Fat Results
🎯 Ideal Body Fat Range for You
Based on your age and gender, a healthy body fat percentage range is:
11% - 21%
Method: US Navy Method
The US Navy Method is one of the most accurate body fat estimation techniques without specialized equipment.
Body Fat Categories
Understanding body fat percentage ranges for men:
Understanding Body Fat Percentage
Body fat percentage is the proportion of your body weight that is fat tissue versus lean tissue (muscle, bone, organs, water). It's a more accurate indicator of health and fitness than weight or BMI alone.
US Navy Method
This calculator uses the US Navy Body Composition Formula, which estimates body fat percentage based on circumference measurements. It's one of the most accurate non-invasive methods available.
For Men:
BF% = 495 / (1.0324 - 0.19077×log10(waist-neck) + 0.15456×log10(height)) - 450
For Women:
BF% = 495 / (1.29579 - 0.35004×log10(waist+hip-neck) + 0.22100×log10(height)) - 450
How to Measure Correctly
- Neck: Measure at the smallest circumference, just below the larynx (Adam's apple), with the tape slightly sloping downward to the front
- Waist (Men): Measure horizontally at the level of the belly button
- Waist (Women): Measure at the smallest point, usually just above the belly button
- Hip (Women only): Measure at the largest circumference of the buttocks
- Keep the tape snug but not compressing the skin
- Measure 2-3 times and use the average
- Measure in the morning before eating for consistency
Essential vs Storage Fat
- Essential Fat: Necessary for normal physiological function. Men: 2-5%, Women: 10-13%
- Storage Fat: Accumulation of fat in adipose tissue, part protects organs
- Women naturally need more essential fat for childbearing and hormone regulation
Health Implications
- Too Low (< essential): Organ damage, hormone problems, weakened immune system, loss of menstruation (women)
- Healthy Range: Optimal metabolic function, hormone balance, disease prevention
- Too High: Increased risk of heart disease, diabetes, high blood pressure, certain cancers
Body Fat vs BMI
- BMI: Weight/height ratio. Doesn't distinguish muscle from fat
- Body Fat %: Actual fat proportion. More accurate for athletes and elderly
- Example: Muscular athlete might have "overweight" BMI but healthy body fat %
Tips for Healthy Body Composition
- Strength Training: Build and maintain muscle mass
- Cardio Exercise: 150+ minutes/week moderate intensity
- Protein Intake: 0.8-1g per kg body weight (more if exercising)
- Calorie Balance: Moderate deficit for fat loss, surplus for muscle gain
- Sleep: 7-9 hours per night for hormone regulation
- Consistency: Long-term lifestyle changes, not crash diets