How to use this body fat calculator
- Select your sex and enter your age
- Measure your waist at the level of your navel (not the narrowest point)
- Measure your neck just below the larynx
- Women: measure your hips at the widest point
- Enter your height and click Calculate
Body fat percentage categories
| Category | Men | Women |
|---|---|---|
| Essential fat | 2–5% | 10–13% |
| Athlete | 6–13% | 14–20% |
| Fitness | 14–17% | 21–24% |
| Average | 18–24% | 25–31% |
| Obese | 25%+ | 32%+ |
How body fat percentage is calculated
This calculator uses the US Navy circumference method, developed by the US Department of Defense. It estimates body fat from body circumference measurements rather than requiring skin calipers, DEXA scans, or hydrostatic weighing. Accuracy is typically within 3-4% of more precise methods for most people.
Body fat vs BMI
BMI (Body Mass Index) uses only height and weight, making it easy to calculate but unable to distinguish between muscle and fat. A muscular person may have a high BMI but a healthy body fat percentage. Body fat percentage is generally more informative, though neither is a complete picture of health. Both are screening tools, not diagnoses.
Frequently asked questions
What is a healthy body fat percentage?
For men, 10–20% is generally healthy. For women, 18–28%. Athletes typically fall in the lower ranges. Essential fat minimums are about 2–5% for men and 10–13% for women.
How is body fat percentage calculated?
This calculator uses the US Navy circumference method, which estimates body fat from waist, neck, and hip (women only) measurements along with height. It is accurate to within 3–4% for most people.
Is body fat percentage better than BMI?
Body fat percentage is generally more informative than BMI because it distinguishes between fat and lean mass. However, BMI remains a useful quick screening tool and the two measures are complementary.
How can I reduce body fat percentage?
A moderate calorie deficit, sufficient protein intake, and regular exercise (both cardio and resistance training) is the most effective approach. Sustainable fat loss is typically 0.5–1% of body weight per week.