Body Fat Calculator
Calculate your body fat percentage and understand your body composition
Body Composition Results
Body Fat Percentage
Lean Body Mass
Fat Mass
Body Fat Categories
| Category | Men (% fat) | Women (% fat) |
|---|---|---|
| Essential Fat | 2-5% | 10-13% |
| Athletic | 6-13% | 14-20% |
| Fitness | 14-17% | 21-24% |
| Average | 18-24% | 25-31% |
| Obese | 25%+ | 32%+ |
Health & Fitness Tips
- Body fat percentage gives a better health picture than weight alone
- Regular exercise helps reduce body fat and build lean muscle
- A balanced diet with enough protein supports healthy body composition
- Measurements may vary based on time of day and hydration levels
- For accurate tracking, measure under consistent conditions
Understanding Body Fat Percentage
Body fat percentage measures how much of your body weight comes from fat. This number gives a better health picture than weight alone. Everyone needs some body fat for energy storage, hormone production, and organ protection.
Our calculator uses the U.S. Navy method, which provides a reliable estimate based on your measurements. This method uses height, neck, and waist measurements for men, with an additional hip measurement for women.
Benefits of Knowing Your Body Fat
Health Assessment
Understand your health risks better than with weight alone
Progress Tracking
Track fitness progress more accurately than with scale weight
Goal Setting
Set realistic fitness goals based on body composition
Fitness Planning
Adjust your exercise and nutrition plans based on results
Factors That Affect Body Fat
Several factors influence your body fat percentage:
- Diet: What you eat affects fat storage and muscle maintenance
- Exercise: Physical activity burns calories and builds muscle
- Genetics: Your genes influence where you store fat
- Sleep: Poor sleep can increase fat storage hormones
- Hydration: Water intake affects measurements and metabolism
How to Use Our Body Fat Calculator
Enter Your Details
Input your age, gender, height, and weight
Take Measurements
Measure your waist and neck circumference
Add Hip Measurement (Women)
Female users should also measure hip circumference
Calculate
Click the calculate button to see your body fat percentage
Healthy Body Fat Ranges
Ideal body fat percentages vary by age, gender, and activity level:
Men
Essential: 2-5% | Athletic: 6-13% | Fitness: 14-17% | Average: 18-24% | Obese: 25%+
Women
Essential: 10-13% | Athletic: 14-20% | Fitness: 21-24% | Average: 25-31% | Obese: 32%+
Age Factor
Healthy body fat percentages increase slightly with age
Activity Level
Athletes typically have lower body fat percentages
Frequently Asked Questions
This calculator uses the U.S. Navy method, which provides a reasonable estimate of body fat percentage. For most people, it’s accurate within 1-3% compared to more advanced methods. For the most accurate results, take measurements carefully and under consistent conditions.
Take measurements first thing in the morning before eating or drinking, after using the bathroom. Avoid measuring after exercise when muscles might be swollen. For consistent tracking, measure at the same time of day under similar conditions.
Check every 4-8 weeks when working on body composition changes. Daily measurements aren’t helpful since normal fluctuations occur. Focus on long-term trends rather than day-to-day changes.
Women typically store more body fat in their hip and thigh areas. The hip measurement helps account for this difference in fat distribution, making the calculation more accurate for females.
Yes, extremely low body fat can cause health issues. For men, below 5% is considered dangerously low. For women, below 10-13% can disrupt hormonal function and menstrual cycles. It’s important to maintain enough body fat for basic bodily functions.