Body Fat Calculator
Estimate your body fat percentage using measurements from different body parts
Body Fat Calculator
Navy Method
13.7%
Based on circumference measurements
BMI Method
19.8%
Based on height and weight
Average
16.7%
Combined estimate
Body Fat Distribution
Fitness
Body Fat Categories
Essential Fat
2% - 5%
Men range
Athletic
6% - 13%
Men range
Fitness
14% - 17%
Men range
Average
18% - 24%
Men range
Obese
25% - 100%
Men range
Note: These calculations provide estimates based on standard formulas and may vary based on individual factors. For the most accurate body fat measurement, consider using methods like DEXA scans, hydrostatic weighing, or skinfold calipers administered by a professional.
What Body Fat Percentage Is
Body fat percentage tells you how much of your weight is fat vs. everything else (muscle, bone, water, organs). Unlike BMI (which just uses height and weight), this actually measures composition. A muscular person can have high BMI but low body fat.
This calculator uses measurements (waist, neck, hips) to estimate your body fat %. Healthy ranges: men 10-20%, women 18-28%. Athletes go lower, older folks run slightly higher. More accurate than BMI for tracking real fitness progress.
FAQ
What's the difference between body fat % and BMI?
BMI just uses height and weight. Body fat % actually measures how much of you is fat vs. muscle/bone/organs. Way more accurate, especially for muscular people.
How often should I measure?
Every 4-8 weeks is plenty. More often won't show meaningful changes and will just frustrate you. Focus on long-term trends.
What's a healthy body fat percentage?
Men: 10-20% is healthy. Women: 18-28% is healthy. Athletes go lower. Older adults run slightly higher.
Can I spot reduce fat?
No. Spot reduction is a myth. Your body loses fat from all over. Best approach: overall fat loss through diet and exercise + strength training to build muscle where you want it.
How accurate are online calculators?
They give you a ballpark estimate. Professional methods (DEXA scan, hydrostatic weighing) are way more accurate. Use this as a guide, not absolute truth.