Body Fat Calculator

Calculate your body fat percentage using the US Navy method. Get insights on lean mass, fat mass, and body composition.

Your Measurements

Range: 15-80 years

Range: 100-250 cm

Range: 30-300 kg

Measure just below the larynx

Measure at navel level

Enter your measurements and click Calculate to see your body fat percentage with detailed charts and body composition analysis.

Complete User Guide

What is Body Fat Percentage?

Body fat percentage is the proportion of fat mass to total body weight. Unlike BMI, which only considers weight and height, body fat percentage provides a more accurate assessment of body composition by distinguishing between fat mass and lean mass (muscle, bone, organs, water).

Knowing your body fat percentage helps you understand your health status better than weight alone, as it accounts for muscle mass and overall body composition.

US Navy Body Fat Method

This calculator uses the US Navy body fat estimation method, which is one of the most accurate measurement-based formulas available. It uses body circumference measurements (neck, waist, and hip for women) along with height to estimate body fat percentage.

For Men:

Body Fat % = 495 / (1.0324 - 0.19077 × log10(waist - neck) + 0.15456 × log10(height)) - 450

For Women:

Body Fat % = 495 / (1.29579 - 0.35004 × log10(waist + hip - neck) + 0.22100 × log10(height)) - 450

All measurements are in centimeters. The formula uses logarithmic calculations to provide accurate estimates based on body circumference measurements.

Body Fat Categories

Essential Fat

Men: 2-5% | Women: 10-13%

The minimum amount of body fat necessary for basic physiological functions. Below this level can be dangerous.

Athletes

Men: 6-13% | Women: 14-20%

Very lean body fat levels typical of competitive athletes. Excellent muscle definition.

Fitness

Men: 14-17% | Women: 21-24%

Good body fat level for active individuals. Visible muscle definition, healthy appearance.

Average

Men: 18-24% | Women: 25-31%

Average body fat level for the general population. May have some excess fat but generally healthy.

Obese

Men: >25% | Women: >32%

Excess body fat that may increase health risks. Consider consulting with a healthcare provider.

How to Use This Calculator

  1. Select your preferred unit system (Metric or Imperial)
  2. Select your gender (affects the formula used)
  3. Enter your age, height, and weight
  4. Measure and enter your neck circumference (just below the larynx)
  5. Measure and enter your waist circumference (at the navel level)
  6. For females, measure and enter your hip circumference (widest point)
  7. Click 'Calculate Body Fat' to see your results
  8. Review charts and body composition analysis

How to Take Measurements

Neck Measurement

Measure just below the larynx (Adam's apple) with the tape sloping slightly downward at the front. Keep the tape horizontal and snug but not tight.

Waist Measurement

Measure at your navel level (belly button), not at the narrowest point. Stand straight, breathe normally, and measure at the end of a normal breath. Keep the tape level and parallel to the floor.

Hip Measurement (Females Only)

Measure around the hips at the widest point. This is typically around the buttocks area. Keep the tape measure horizontal and parallel to the floor.

Tip: For best accuracy, take measurements in the morning before eating, and measure multiple times to ensure consistency.

Understanding Your Results

Body Fat Percentage

Your estimated body fat percentage based on the US Navy formula. This is an estimate and may vary from other measurement methods like DEXA scan or hydrostatic weighing.

Fat Mass

The total weight of fat in your body, calculated as a percentage of your total body weight.

Lean Mass

The total weight of everything except fat: muscle, bone, organs, and water. Higher lean mass generally indicates better fitness and health.

Ideal Weight

An estimated weight at which you would have an ideal body fat percentage (10-20% for men, 18-28% for women) while maintaining your current lean mass.

Category

Your body fat classification based on gender-specific ranges. This helps you understand where you stand relative to health and fitness standards.

Important Notes

  • This calculator provides ESTIMATES based on body measurements. Actual body fat percentage may vary when measured with more precise methods like DEXA scan, hydrostatic weighing, or BodPod.
  • Accurate measurements are crucial. Measure at the same time of day, preferably in the morning before eating, and ensure the tape measure is level and snug but not tight.
  • Body fat percentage is just one indicator of health. Consider other factors like blood pressure, cholesterol, blood sugar, and overall fitness level.
  • This calculator is for educational and informational purposes only. Always consult with a healthcare provider or registered dietitian for personalized health advice.

Tips for Healthy Body Fat Levels

Regular Exercise: Combine cardiovascular exercise with strength training to build lean muscle and reduce body fat.

Balanced Diet: Focus on whole foods, adequate protein, and appropriate calorie intake for your goals.

Consistency: Sustainable changes over time are more effective than quick fixes. Aim for gradual progress.

Sleep: Adequate sleep (7-9 hours) supports metabolism and hormone regulation.

Stress Management: Chronic stress can affect body composition. Practice stress-reduction techniques.

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