Body Fat Calculator
Estimate your body fat percentage accurately using the US Navy Method. Track your fitness progress and understand your body composition.
This free tool helps you distinguish between fat mass and lean mass, providing a better health indicator than weight alone. Fast, private, and easy to use.
Quick Guide
- Measure waist at the navel for men.
- Measure waist at narrowest point for women.
- Keep the tape measure level and snug.
- Measure neck just below the larynx.
Understanding Body Fat Percentage
Body fat percentage is the proportion of your total body weight that is fat. Unlike BMI, which only looks at weight relative to height, body fat percentage distinguishes between fat mass and lean mass (muscle, bone, water, etc.). This makes it a more accurate indicator of fitness and health risk.
The US Navy Method
Our calculator uses the US Navy Method, which estimates body fat based on body circumference measurements. It's widely respected for its balance of simplicity and accuracy.
Measurements Needed:
- Height: Standing tall without shoes.
- Neck: Measured just below the larynx (Adam's apple).
- Waist: Measured at the navel for men, and at the narrowest point for women.
- Hips (Women only): Measured at the widest part of the gluteal region.
Body Fat Categories
| 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%+ |
How to Measure Accurately
- 1
Use a flexible tape measure: A plastic tape measure is best. Cloth tapes can stretch over time.
- 2
Measure against the skin: For the most accurate results, measure directly on the skin, not over clothes.
- 3
Don't pull too tight: The tape should be snug but not compressing the skin.
- 4
Be consistent: Measure at the same time of day, preferably in the morning before eating.
Health Risks of Excess Body Fat
Maintaining a healthy body fat percentage is crucial for long-term health. Excess body fat, particularly visceral fat (fat stored around the organs), is linked to various health conditions:
Cardiovascular Health
High body fat increases the risk of heart disease, high blood pressure, and stroke.
Metabolic Health
Excess fat is a major risk factor for Type 2 diabetes and metabolic syndrome.
Joint Stress
Carrying extra weight puts significant stress on joints, increasing the risk of osteoarthritis.
Related Calculators
View AllRelated Articles
View All Articles
Body Fat Percentage vs BMI: Which Matters More?
Discover the difference between BMI and body fat percentage, and why body composition is a better indicator of health.
How to Measure Body Fat Accurately
Learn about different methods for measuring body fat, from simple tape measurements to advanced scans, and find out which is best for you.
Ideal Body Fat Percentage for Men and Women
Find out the healthy body fat ranges for your age and gender, and how to achieve your ideal body composition.