Body Fat Percentage Calculator
Estimate your body fat percentage using the U.S. Navy Method. More informative than BMI for understanding body composition and health.
Measure around the narrowest part
Measure below the larynx
Understanding Body Fat Percentage
Body fat percentage is the proportion of fat relative to your total body weight. Unlike BMI, it distinguishes between fat and lean mass (muscle, bone, organs).
Men
- Essential Fat: 2-5%
- Athletes: 6-13%
- Fitness: 14-17%
- Average: 18-24%
- Obese: 25%+
Women
- Essential Fat: 10-13%
- Athletes: 14-20%
- Fitness: 21-24%
- Average: 25-31%
- Obese: 32%+
⚠️ Note: Going below essential fat levels is dangerous and can cause serious health problems. Always consult a healthcare professional before attempting extreme body composition changes.
How to Take Accurate Measurements
- Waist: Measure around the narrowest part, usually at the navel level. Don't suck in your stomach.
- Neck: Measure around the neck just below the larynx (Adam's apple), keeping the tape level.
- Hip (women only): Measure around the widest part of the hips/buttocks.
- Use a soft measuring tape and keep it snug but not tight
- Take measurements at the same time of day for consistency
- Measure multiple times and use the average
Frequently Asked Questions
What is the Navy Method for body fat calculation?
The U.S. Navy Method estimates body fat percentage using circumference measurements (waist, neck, and hip for women). It's based on research by the Department of Defense and is considered reasonably accurate.
How accurate is this body fat calculator?
The Navy Method has an accuracy of about ±3-4% compared to DEXA scans. While not as precise as clinical methods, it's more accessible and provides useful estimates for tracking progress.
What's a healthy body fat percentage?
For men: 8-19% is considered healthy (athletes: 6-13%). For women: 21-33% is healthy (athletes: 14-20%). Essential fat (minimum for health) is 2-5% for men and 10-13% for women.
How often should I measure my body fat?
Measure every 4-6 weeks when actively working on body composition. More frequent measurements may not show meaningful changes and can be discouraging. Focus on trends over time.
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