Body Fat Calculator
Measure your body fat percentage with our body fat calculator using the U.S Navy Method. Enter your age, gender, weight, and measurements to assess fitness levels and track progress toward health goals.
170 cm
40 cm
80 cm
Body Fat Categories (male)
Male vs Female Body Fat Categories
| Category | Male Range (%) | Female Range (%) |
|---|---|---|
| Essential Fat | 2 - 5% | 10 - 13% |
| Athletes | 6 - 13% | 14 - 20% |
| Fitness | 14 - 17% | 21 - 24% |
| Average | 18 - 24% | 25 - 31% |
| Obese | 25 - 40% | 32 - 45% |
What is Body Fat?
Body Fat is the portion of your body made up of fat tissue. It is essential for protecting organs, storing energy, and regulating hormones, but excess fat can increase health risks.
How is Body Fat Measured?
Body fat can be estimated through various methods, including:
- U.S. Navy Method: Uses waist, neck, and hip measurements in a formula.
- BMI-based equations: Provides rough estimates but doesn’t distinguish between fat and muscle.
- Skinfold calipers: Measures fat thickness at different body sites.
- Smart scales & bioelectrical impedance: Estimate body fat using electrical signals.
- DEXA or hydrostatic weighing: Highly accurate but usually requires clinical facilities.
Why is Body Fat Important?
Body fat plays crucial roles in overall health:
- Protects vital organs from impact and injury
- Regulates hormones and supports reproductive health
- Stores energy for later use
- Helps maintain body temperature
- Too much body fat, however, increases risk of diabetes, heart disease, and metabolic disorders
What are Healthy Body Fat Ranges?
General healthy ranges (may vary by age and guidelines):
- Men: 10–20% is considered healthy; 6–13% is typical for athletes.
- Women: 18–28% is considered healthy; 14–20% is typical for athletes.
How to Reduce Excess Body Fat?
Effective strategies for reducing body fat include:
- Maintaining a calorie deficit through balanced diet
- Increasing physical activity (cardio + strength training)
- Improving sleep quality and reducing stress
- Avoiding excessive processed foods and sugar
- Consistency with sustainable lifestyle changes
Body Fat Formula (U.S. Navy Method)
For Men
For Women
Example Calculation
Body Fat Percentage
Body fat percentage represents the proportion of your weight that is made up of fat. A common method to estimate it is using the US Navy formula:
Men: 495 / (1.0324 - 0.19077 × log10(waist - neck) + 0.15456 × log10(height)) - 450
Real-Life Example
A 30-year-old man has the following measurements:
- Weight: 70 kg
- Height: 175 cm
- Neck circumference: 40 cm
- Waist circumference: 85 cm
- Body Fat % = 495 / (1.0324 - 0.19077 × log10(85 - 40) + 0.15456 × log10(175)) - 450 ≈ 18%
Key Insight
This means that roughly 18% of the person's total body weight is fat. Maintaining a healthy body fat percentage supports overall health, fitness, and metabolic function.
Why Measure Body Fat?
Monitoring body fat helps track fitness progress, prevent obesity-related risks, and achieve a healthy balance between muscle and fat mass.