Body Fat Calculator
Estimate your body fat percentage using the U.S. Navy circumference method.
Your Measurements
Gender
Unit
Height
in
Weight
lb
Neck Circumference
in
Waist Circumference (at navel)
in
Hip Circumference (Women only)
in
Your Body Fat Result
—
—
—
2%
6%
14%
18%
25%
40%
6%
14%
18%
25%
40%
Fat Mass
—
Lean Mass
—
Essential Fat
M: 2-5% / F: 10-13%
Athletes
M: 6-13% / F: 14-20%
Fitness
M: 14-17% / F: 21-24%
Average
M: 18-24% / F: 25-31%
Obese
M: 25%+ / F: 32%+
What is Body Fat Percentage?
Body fat percentage is the proportion of fat tissue in your body compared to total body weight. Unlike BMI, it distinguishes between fat mass and lean mass (muscle, bone, organs).
Essential fat is necessary for basic functions like hormone regulation and organ protection. Storage fat accumulates under the skin and around organs.
Body Fat Categories
| Category | Men | Women |
|---|---|---|
| Essential Fat | 2-5% | 10-13% |
| Athletes | 6-13% | 14-20% |
| Fitness | 14-17% | 21-24% |
| Average | 18-24% | 25-31% |
| Obese | 25%+ | 32%+ |
Women naturally carry more body fat due to hormonal differences and reproductive functions.
How to Reduce Body Fat
- Caloric deficit: Consume fewer calories than you burn. A 500 cal/day deficit leads to ~1 lb fat loss per week.
- Strength training: Building muscle increases metabolism and improves body composition.
- High protein diet: Aim for 0.7-1g protein per pound of body weight to preserve muscle while losing fat.
- Cardio exercise: HIIT and steady-state cardio both help burn calories and improve cardiovascular health.
Measurement Limitations
- Accuracy: The Navy method has ±3-4% error compared to lab methods like DEXA or hydrostatic weighing.
- Consistent measuring: Take measurements at the same time of day, preferably morning, for consistency.
- Individual variation: Body fat distribution varies by genetics, age, and ethnicity.
- Very low body fat: Dropping below essential fat levels is dangerous and can cause hormonal issues.