Body Fat Calculator
Calculate your body fat percentage using the U.S. Navy method - one of the most accurate ways to estimate body composition without specialized equipment.
How to Measure Correctly:
- Neck: Measure at the narrowest point (below Adam's apple for men)
- Waist: Measure at navel level while standing relaxed
- Hips (women only): Measure at the widest point
- Use a flexible tape measure and keep it parallel to the floor
Body Fat Categories:
| Description | Women | Men |
|---|---|---|
| Essential fat | 10-13% | 2-5% |
| Athletes | 14-20% | 6-13% |
| Fitness | 21-24% | 14-17% |
| Average | 25-31% | 18-24% |
| Obese | 32%+ | 25%+ |
Note: Results may vary ±3% from professional methods like DEXA scans.
Why Body Fat Percentage Matters
Unlike BMI which only considers height and weight, body fat percentage directly measures your body composition. This is important because:
- Muscle weighs more than fat (a lean person may be "overweight" by BMI)
- Visceral fat (around organs) is more dangerous than subcutaneous fat
- Helps track fitness progress more accurately than weight alone
How to Reduce Body Fat Percentage
For healthy fat loss:
- Combine strength training with cardio
- Eat sufficient protein (1.6-2.2g per kg of body weight)
- Maintain a modest calorie deficit (300-500 calories/day)
- Get 7-9 hours of quality sleep nightly
- Manage stress through meditation or yoga