Men: 6–13%
Women: 14–20%
Men: 14–17%
Women: 21–24%
Men: 18–24%
Women: 25–31%
Men: 25%+
Women: 32%+
This calculator uses the U.S. Navy Method to estimate body fat percentage based on body measurements.
Formulas used:
This method provides a fairly accurate estimate for most individuals using simple measurements.
| Advantage | Description |
|---|---|
| US Navy Method | Backed by research and widely trusted for accuracy in estimating body fat percentage. |
| Easy to Use | Simple input fields for quick calculations—no complex data or logins required. |
| Gender-Specific Formulas | Tailored calculations for both men and women for improved accuracy. |
| Instant Results | Real-time body fat percentage estimation with one click. |
| Educational Breakdown | Includes formula explanation and composition categories for user understanding. |
A healthy body fat percentage varies by age and gender. Generally, 10–20% for men and 18–28% for women is considered ideal. Athletes tend to have lower values, while slightly higher ranges are normal as people age.
Unlike weight alone, body fat percentage reflects the proportion of fat relative to lean mass. Two individuals with the same weight can have very different health statuses based on their fat composition.
Monthly checks are sufficient for tracking progress. More frequent checks are not typically necessary and may show small fluctuations that aren’t meaningful.
Yes. By building muscle through strength training while reducing fat through proper nutrition, your weight may remain stable or increase slightly even as your body fat percentage improves.
Body fat percentage can be calculated using several methods. The most accessible way for most people is using the U.S. Navy formula, which estimates body fat based on measurements of the waist, neck, height, and hips (for women). More accurate methods include DEXA scans, bioelectrical impedance, and skinfold calipers. Our calculator uses a scientifically validated formula that gives you a close estimate based on your inputs.
A healthy body fat percentage varies depending on age, gender, and activity level. For most men, a healthy range is 10–20%, while for women, it is typically 18–28%. Athletes may have lower levels, while older adults may have slightly higher acceptable ranges. Maintaining body fat within a healthy range is essential for hormonal balance, metabolic health, and longevity.
You can estimate your body fat percentage using a body fat calculator, which requires simple body measurements. For more accurate results, consider medical-grade tools like DEXA (Dual-Energy X-ray Absorptiometry) or hydrostatic weighing. Fitness centers may also offer bioelectrical impedance analysis (BIA) for a quick and non-invasive estimate.
Visible abs typically begin to show at lower body fat levels. For men, abs become visible around 10–12%, and for women, around 18–22%, depending on muscle definition and body composition. Keep in mind that individual genetics, muscle mass, and fat distribution also play a role.
To reduce body fat percentage, combine a calorie-controlled diet, strength training, and cardiovascular exercise. Eating nutrient-dense foods, getting enough sleep, and managing stress also support fat loss. Aim for a gradual reduction of 0.5–1% body fat per month to preserve muscle and maintain long-term health.
A healthy body fat percentage for women typically ranges between 18% and 28%. Women naturally carry more fat than men to support hormonal functions and reproductive health. Athletes may fall into the 14–20% range, but anything below 12% may negatively affect hormone balance and menstrual health.