Free Health Tool

Body Fat Percentage
Calculator

Estimate your body fat percentage using the accurate US Navy method. Get your fat mass, lean mass, and health category.

Biological Sex

Age

yrs

Height

Weight

Waist Circumference

📏 Measure at your navel level, relaxed (not sucked in)

Hip Circumference

📏 Measure at the widest part of your hips

Neck Circumference

📏 Measure just below the larynx (Adam's apple)

—

Fat Mass (kg)

—

Lean Mass (kg)

📊 Body Fat Categories (Men)

Essential Fat

2–5%

Athletes

6–13%

Fitness

14–17%

Acceptable

18–24%

Obese

25%+

📊 Body Fat Categories (Women)

Essential Fat

10–13%

Athletes

14–20%

Fitness

21–24%

Acceptable

25–31%

Obese

32%+

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How is Body Fat Calculated?

This calculator uses the US Navy Circumference Method, developed by the US Navy for fitness assessments. It uses neck, waist (and hip for women), and height measurements to estimate body fat percentage.

This method is reasonably accurate (within 3–4%) for most people and requires only a tape measure. For clinical-grade accuracy, methods like DEXA scans or hydrostatic weighing are more precise but require special equipment.

Why Body Fat Matters More Than Weight

Two people can weigh the same but have very different body compositions. An athlete may have more muscle and less fat than a sedentary person of identical weight and BMI.

Tracking body fat percentage gives a clearer picture of your fitness and health than weight or BMI alone. It helps you distinguish between fat loss and muscle loss during a diet.

Frequently Asked Questions

How accurate is this body fat calculator? ▼

The US Navy method is generally accurate within 3–4% for most adults. It can be less accurate for very lean individuals or those with unusual body proportions. For clinical-grade measurement, ask your doctor about a DEXA scan.

What is a healthy body fat percentage? ▼

For men, 14–17% (fitness) to 18–24% (acceptable) is considered healthy. For women, 21–24% (fitness) to 25–31% (acceptable) is the typical healthy range. Athletes may have lower percentages.

How can I reduce body fat? ▼

A combination of a moderate calorie deficit, high protein intake, and resistance training is the most effective approach. Cardio exercise helps burn calories, while strength training preserves and builds muscle mass.

⚕️ Medical Disclaimer: This body fat calculator provides an estimate only. Results may vary based on individual body composition. This is not a medical diagnosis. Consult a healthcare professional for a comprehensive health assessment.