Body Fat Percentage Calculator

Estimate your body fat percentage using the U.S. Navy Method based on your body measurements.

Body Fat Percentage Chart

Use this chart to interpret your body fat percentage based on your gender. Categories range from essential fat to obesity.

Men

Essential
2–5%
Athlete
6–13%
Fitness
14–17%
Average
18–24%
Obese
25%+

Women

Essential
10–13%
Athlete
14–20%
Fitness
21–24%
Average
25–31%
Obese
32%+

How Body Fat Percentage is Calculated

This calculator uses the U.S. Navy Method to estimate body fat percentage based on simple body measurements.

U.S. Navy Body Fat Formula

Measurements used:

  • For Men: Height, neck circumference, and waist circumference.
  • For Women: Height, neck circumference, waist circumference, and hip circumference.

Formulas:

  • Men:
    495 / (1.0324 − 0.19077 × log₁₀(waist − neck) + 0.15456 × log₁₀(height)) − 450
  • Women:
    495 / (1.29579 − 0.35004 × log₁₀(waist + hip − neck) + 0.221 × log₁₀(height)) − 450

This method provides a reliable body fat estimate for most individuals using easily measurable metrics.

Frequently Asked Questions

Answers to common questions about body fat, measurement, and interpretation.

A healthy body fat percentage varies by age and gender. Generally, 10–20% for men and 18–28% for women is considered ideal.

Body fat percentage reflects fat vs. lean mass. Two people with the same weight can have very different body compositions.

Monthly checks are ideal. More frequent tracking may show small fluctuations that aren’t meaningful.

Yes, by building muscle and reducing fat. Your weight might stay the same or increase slightly, but fat % decreases.

This calculator uses the U.S. Navy formula based on simple measurements. More accurate methods include DEXA, BIA, or calipers.

Men: 10–20%, Women: 18–28%. Athletes may be lower. Older adults may have slightly higher acceptable ranges.

Use a calculator with measurements or go for advanced methods like DEXA, BIA, or hydrostatic weighing.

Men: 10–12%, Women: 18–22%. It depends on genetics, muscle mass, and fat distribution.

Combine strength training, cardio, and a balanced diet. Aim to reduce ~0.5–1% body fat monthly.

18–28% is typical. Athletes: 14–20%. Below 12% may disrupt hormones and menstrual cycles.