Body Fat Calculator – Calculate Body Fat Percentage

Body fat percentage is the proportion of your total body weight that is fat tissue. A healthy range varies by gender — typically 14–24% for men and 21–31% for women at a fitness/average level.

This calculator uses the US Navy method, which estimates body fat from circumference measurements (neck, waist, and hip for women) along with height. It is practical, equipment-free, and widely validated.

Men: athletes 6–13%, fitness 14–17%, average 18–24%, obese 25%+. Women: athletes 14–20%, fitness 21–24%, average 25–31%, obese 32%+. Essential fat is 2–5% (men) and 10–13% (women).

BMI uses height and weight only and cannot distinguish fat from muscle. Body fat percentage directly measures fat content. Two people with the same BMI can have very different body compositions.

Essential fat is the minimum fat required for normal body functions — hormone regulation, vitamin absorption, and organ protection. It is 2–5% for men and 10–13% for women. Falling below this is dangerous.

Effective strategies include a moderate calorie deficit, combining resistance training with cardio, high protein intake to preserve muscle, 7–9 hours of sleep, and stress management.

Lean mass is everything in your body except fat — muscle, bone, organs, water, and connective tissue. Higher lean mass generally means better fitness and metabolic health.

The US Navy formula has an error margin of approximately 3–5% and is excellent for tracking trends over time. For clinical precision, DEXA scan or hydrostatic weighing is more accurate.