📏 Body Fat Calculator
Estimate your body fat % using the US Navy method.
Body Fat Categories (men):
Essential: 2–5% · Athletes: 6–13% · Fitness: 14–17% · Acceptable: 18–24% · Obese: 25%+
Body Fat Categories (women):
Essential: 10–13% · Athletes: 14–20% · Fitness: 21–24% · Acceptable: 25–31% · Obese: 32%+
The Body Fat Calculator estimates your body fat percentage using the US Navy method — based on your height, waist, neck and (for women) hip measurements. Body fat percentage is a more accurate measure of fitness than BMI alone.
Frequently Asked Questions
What is a healthy body fat percentage?
For men: 6–17% is athletic/fit, 18–24% is acceptable, 25%+ is considered high. For women: 14–24% is athletic/fit, 25–31% is acceptable, 32%+ is considered high.
Is body fat percentage better than BMI?
Yes — BMI can't distinguish between fat and muscle. A bodybuilder with high muscle mass may show a high BMI but low body fat. Body fat percentage gives a more accurate picture.
How accurate is the Navy method?
It's within 3–4% accuracy for most people — good enough for tracking progress over time. DEXA scanning is the gold standard but requires a clinic visit.
How can I reduce body fat?
A combination of calorie deficit, strength training and adequate protein. Spot reduction (losing fat in one area) is a myth — fat loss happens across the whole body.