Body Fat Calculator

Estimate your body fat percentage to better understand your body composition and fitness level.

Body Fat Calculator

Estimate your body fat percentage using either the Navy Method or BMI-based calculation.

Calculation Method

Metric (cm, kg)

Imperial (in, lbs)

Gender

Male

Female

Height (cm)

Circumference Measurements

Neck (cm)

Waist (cm)

Measure at the narrowest point, usually around the navel.

Understanding Body Fat Percentage

Body fat percentage is the total mass of fat divided by total body mass, multiplied by 100. It's a crucial metric for assessing health and fitness, providing insights that weight alone cannot reveal. Unlike weight or BMI, body fat percentage distinguishes between fat mass and lean mass (muscles, bones, organs, etc.).

Tracking your body fat percentage can help you set realistic fitness goals, monitor your progress, and understand your overall health risk factors better than relying solely on the scale.

Body Fat Measurement Methods

There are several ways to measure body fat, each with different levels of accuracy, convenience, and cost:

Navy Method

This method uses circumference measurements at specific body points (neck, waist, and hips for women) along with height to estimate body fat. It's the method used by the U.S. military and provides reasonably accurate results for most people.

Accuracy: ±3-4% compared to more advanced methods

BMI-Based Estimation

This simpler approach estimates body fat using BMI (based on height and weight) and age. While less accurate, especially for athletes and those with high muscle mass, it requires fewer measurements.

Accuracy: ±5-6% compared to more advanced methods

More Advanced Methods

DEXA Scan

Gold standard using X-ray technology to measure bone, fat, and muscle mass.
Accuracy: ±1-2%

Hydrostatic Weighing

Underwater weighing that measures body density.
Accuracy: ±1.5-2.5%

Bod Pod

Air displacement plethysmography to measure body volume.
Accuracy: ±2-3%

Skinfold Calipers

Measures skinfold thickness at multiple sites.
Accuracy: ±3-5% (when done by a skilled technician)

Bioelectrical Impedance

Uses electrical currents to estimate body fat.
Accuracy: ±3-8% (varies widely by device quality)

3D Body Scanning

Creates a 3D model of your body to analyze composition.
Accuracy: ±3-4%

Healthy Body Fat Percentage Ranges

Classification	Men	Women	Health Implications
Essential Fat	2-5%	10-13%	Minimum needed for basic physiological functions. Going below this range can cause health problems.
Athletic	6-13%	14-20%	Typical for elite athletes. Very defined muscles and minimal fat.
Fitness	14-17%	21-24%	Lean appearance with visible muscle definition. Healthy and attainable for many people.
Average	18-24%	25-31%	Typical for the general population. Some muscle definition may be visible.
Obese	25%+	32%+	Increased risk of health problems including heart disease, diabetes, and certain cancers.

Note: These ranges are general guidelines. Optimal body fat percentages can vary based on age, genetic factors, specific sports requirements, and overall health status.

Tips for Measuring Body Fat Accurately

Be consistent: Measure under similar conditions (same time of day, hydration level, etc.).
Follow proper technique: For the Navy Method, ensure tape measurements are level and snug but not tight.
Use multiple methods: If possible, use more than one method and average the results.
Track trends: Focus more on changes over time rather than a single measurement.
Account for variables: Remember that hydration, recent exercise, and meal timing can affect results.
Set realistic expectations: Body fat measurements can vary by 2-4% even with precise techniques.