Body Fat Calculator
Estimate your body fat percentage using the U.S. Navy method. Enter your details below.
Why Use a Body Fat Calculator?
A Body Fat Calculator helps you measure your body fat percentage, lean body mass, and overall fitness level. Unlike BMI (Body Mass Index), which only uses height and weight, this tool uses the U.S. Navy Body Fat formula with waist, neck, height, and weight for a more accurate measurement. It is widely used by athletes, trainers, and individuals looking to track progress in fat loss or muscle gain.
What is Body Fat Percentage?
Body fat percentage is the proportion of fat mass compared to your total body weight. It’s a better indicator of health and fitness than BMI alone. Knowing your body fat helps determine whether you’re in the essential, fitness, average, or obese range.
- Men: %BF = 86.010 × log10(Waist − Neck) − 70.041 × log10(Height) + 36.76
- Women: %BF = 163.205 × log10(Waist + Hip − Neck) − 97.684 × log10(Height) − 78.387
Body Fat Categories (ACE Guidelines)
| 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% + |
Why Track Body Fat Instead of Just BMI?
While BMI calculators only estimate weight relative to height, a body fat percentage calculator shows your actual fat and lean mass. This is crucial for tracking fat loss, muscle gain, and overall fitness improvements.
⚡ Fitness Progress
Track changes in fat and lean body mass over time.
📉 Fat Loss Goals
Calculate how much fat you need to lose for your ideal range.
💪 Muscle Gain
Monitor lean body mass to see muscle growth.
Tips for Reducing Body Fat
- Follow a balanced diet rich in protein, fiber, and healthy fats.
- Incorporate strength training and cardio exercises.
- Track calorie intake and maintain a caloric deficit for fat loss.
- Stay hydrated and get adequate sleep for recovery.
- Monitor progress with a body fat calculator regularly.
FAQs
1. What is a healthy body fat percentage?
For men, 10 – 20% is considered healthy. For women, 18 – 28% is generally healthy depending on age and activity level.
2. Which body fat calculator is most accurate?
The U.S. Navy Body Fat Calculator is one of the most reliable methods for home use. More advanced options include DEXA scans and hydrostatic weighing.
3. Can BMI and body fat percentage be different?
Yes. Someone can have a "normal" BMI but a high body fat percentage (skinny fat), or a high BMI but low body fat (muscular athletes). That’s why tracking body fat is more accurate than BMI alone.
Final Thoughts
Our Body Fat Calculator gives you an accurate estimate of your body fat percentage, fat mass, and lean mass. Use it regularly to set realistic fitness goals and track your progress. For better health, combine it with our other tools like the BMI Calculator or Calorie Calculator.