Calculate your body fat percentage using the US Navy method. Get fat mass, lean mass, and body composition analysis.
Body fat percentage is the proportion of your total body weight that consists of fat. It is considered a more accurate indicator of health than BMI because it distinguishes between fat mass and lean mass (muscle, bones, organs, water). Our body fat calculator online estimates your body fat percentage using measurements like height, weight, neck, and waist circumference.
Women naturally have higher essential body fat than men due to hormonal and reproductive needs. Body fat also tends to increase with age as metabolism slows and muscle mass decreases.
The most common methods include: Navy Method (using height, waist, and neck measurements — used in our calculator), DEXA scan (most accurate, uses X-ray), Hydrostatic weighing (water displacement, very accurate), Skinfold calipers (measures skin folds at multiple body sites), and Bioelectrical Impedance (used in smart scales, less accurate).
To effectively reduce body fat, combine a moderate calorie deficit (300-500 calories below TDEE) with strength training to preserve muscle mass. High-protein diet (1.6-2.2g per kg body weight) prevents muscle loss during fat loss. Include both cardio and resistance training for optimal fat loss results. Avoid crash diets as they cause muscle loss and metabolic slowdown.
Body fat percentage is more informative than BMI because it reveals what your body is actually made of. Two people can have the same BMI but very different body fat percentages — a muscular athlete and an overweight sedentary person. For fitness tracking, body fat percentage is the superior metric. BMI is better for quick population-level screening.
This calculator uses the US Navy method, which estimates body fat from body measurements. It's less accurate than DEXA scans or hydrostatic weighing but provides a good estimate for most people at home.
Healthy ranges vary by gender and age. For men: 2-5% (essential), 6-13% (athletic), 14-17% (fitness), 18-24% (average), 25%+ (obese). For women: 10-13% (essential), 14-20% (athletic), 21-24% (fitness), 25-31% (average), 32%+ (obese).
Females naturally carry more fat in the hip area. Including hip measurement in the formula provides a more accurate body fat estimate for women compared to using waist measurement alone.
BMI only considers weight and height, not body composition. Body fat percentage specifically measures the proportion of fat mass to total mass. A muscular person may have high BMI but low body fat.
To reduce body fat: create a calorie deficit through diet and exercise, prioritize protein intake, include strength training to preserve muscle, do cardio for additional calorie burn, get adequate sleep, and be consistent with your routine.
