Body Fat Calculator
Body Fat Calculator
Calculate Your Body Fat %
Calculate your body fat percentage, lean body mass, and fat mass using the proven U.S. Navy method. Free, instant, and accurate.
✅ U.S. Navy Method
✅ Medically Reviewed
✅ Metric & Imperial
Your Measurements
Measure below the larynx, sloping downward
Measure at the narrowest point (men) or navel (women)
Your Body Fat Percentage
—
—
—
—
Lean Mass
—
Fat Mass
—
Ideal BF%
Body Fat Scale
EssentialAthleteFitAverageObese
Body Fat Categories
Advertisement
📋 On This Page
What is Body Fat Percentage?
Body fat percentage is the proportion of your total body weight that is made up of fat. It is considered a more accurate measure of health and fitness than BMI because it distinguishes between fat mass and lean mass (muscle, bone, and organs). A healthy body fat percentage for women is 20-31% and for men is 8-19%.
Healthy Body Fat Percentage Ranges
| Category | Women | Men |
|---|---|---|
| Essential Fat | 10-13% | 2-5% |
| Athlete | 14-20% | 6-13% |
| Fit | 21-24% | 14-17% |
| Average | 25-31% | 18-24% |
| Obese | 32%+ | 25%+ |
U.S. Navy Method Explained
The U.S. Navy body fat method uses neck, waist, and hip measurements (hip for women only) along with height to estimate body fat percentage. It is considered one of the most accurate non-invasive methods, with results within 3-4% of DEXA scan accuracy.
For Men: BF% = 86.010 × log10(waist - neck) - 70.041 × log10(height) + 36.76
For Women: BF% = 163.205 × log10(waist + hip - neck) - 97.684 × log10(height) - 78.387
How to Reduce Body Fat
- Create a calorie deficit — 500 kcal/day below TDEE for ~0.5 kg/week fat loss
- High protein diet — 1.6-2.2g per kg body weight preserves muscle while losing fat
- Resistance training 3-4x/week — Builds muscle, raises metabolism, improves body composition
- Add cardio — 150-300 min/week of moderate intensity accelerates fat loss
- Prioritize sleep — 7-9 hours; poor sleep increases cortisol and fat storage
- Reduce alcohol — Alcohol contains 7 kcal/gram and promotes fat storage
Frequently Asked Questions
A healthy body fat percentage for women is 20-31% and for men is 8-19%. Athletes typically have lower body fat — 14-20% for women and 6-13% for men. Essential fat (minimum for survival) is 10-13% for women and 2-5% for men.
This calculator uses the U.S. Navy method, which measures neck, waist, and hip circumferences to estimate body fat. It is one of the most accurate non-invasive methods available, with accuracy within 3-4% of DEXA scan results.
Lean body mass (LBM) is everything in your body except fat — muscles, bones, organs, blood, and water. It is calculated as total body weight minus fat mass. High lean body mass is associated with better metabolism, strength, and long-term health outcomes.
Comments
Post a Comment