Calculate Your Body Fat Percentage
Get professional-grade body composition analysis in 60 seconds using Navy, BMI or Skinfold methods
Choose Your Method
Select calculation method and enter measurements
Your Results
Your body fat analysis will appear here after calculation
Which Method Should You Use?
Navy Method
Uses tape measure to measure neck, waist (and hips for women). Most accurate for general population without special equipment.
BMI Method
Quick estimate using only height, weight and age. Less accurate for muscular individuals but fastest method.
Skinfold Method
Requires calipers to measure subcutaneous fat. Very accurate with proper technique and consistent measurement.
Healthy Body Fat Ranges
Men's Ranges
Women's Ranges
How the Body Fat Calculator Works
Understanding body composition measurement methods
The U.S. Navy Method
Our calculator uses the U.S. Navy circumference method, which estimates body fat percentage from waist, neck, and hip measurements. This formula was developed by military researchers and validated against DEXA scans and hydrostatic weighing.
The method works because fat distribution patterns correlate with total body fat. Larger waist relative to height indicates higher fat mass. Gender-specific formulas account for different fat storage patterns.
Accuracy Comparison:
- • DEXA Scan: ±1-2% (gold standard)
- • Hydrostatic: ±2-3% (highly accurate)
- • Navy Method: ±3-4% (very good for home use)
- • Calipers: ±5-7% (operator dependent)
- • Bioimpedance: ±8-10% (least reliable)
Why Body Fat % Matters More Than Weight
Two people at the same weight can look completely different based on body composition. Muscle is denser than fat, so a lean, muscular person may weigh more but look leaner than someone at lower weight with higher body fat.
Healthy Body Fat Ranges:
- • Men - Essential: 2-5% (athletes only)
- • Men - Athletic: 6-13% (fit, visible abs)
- • Men - Fitness: 14-17% (healthy, lean)
- • Women - Essential: 10-13% (athletes only)
- • Women - Athletic: 14-20% (fit, toned)
- • Women - Fitness: 21-24% (healthy, lean)
When to Use the Body Fat Calculator
Best times to measure body composition
Starting Body Recomposition
Before attempting to lose fat and build muscle, establish your baseline. Body fat % is the best metric for tracking recomp progress.
When Scale Doesn't Match Mirror
Weight going up but looking leaner? Or weight stable but clothes fit better? Body fat explains the disconnect between scale and appearance.
Monthly Progress Tracking
Measure monthly (same time, same conditions) to track true progress. Compare body fat % over time, not just scale weight.
Measurement Best Practices
For Accurate Results:
- • Measure in morning, before eating or drinking
- • Use same tape measure each time
- • Measure over bare skin, not clothing
- • Keep tape snug but not compressing
- • Take 3 measurements, use average
- • Measure same spots each time (mark with pen)
Common Measurement Errors:
- • Measuring after eating or drinking water
- • Different tape measure each time
- • Pulling tape too tight or too loose
- • Measuring different locations each time
- • Not measuring at same time of day
- • Testing more than once per month