Accurately estimate your body fat percentage with our scientifically validated calculator. Understanding your body composition helps tailor fitness and nutrition goals effectively.
Enter your measurements and click the "Calculate Body Fat" button to see your results.
Body fat percentage is the proportion of your total body mass that is composed of fat. It is a more accurate indicator of health than body weight alone, as it distinguishes between fat mass and lean body mass (muscle, bone, organs, etc.).
Measuring body fat percentage can help you track changes in body composition over time, set realistic fitness goals, and assess your risk for certain health conditions associated with excess body fat.
This calculator uses the U.S. Navy method, which is considered one of the most accurate formulas for estimating body fat percentage without expensive equipment. The formula takes into account:
While this calculator provides a reasonable estimate, it's important to note that:
| Category | Men (%) | Women (%) | Description |
|---|---|---|---|
|
Essential Fat
|
2-5 | 10-13 | The minimum amount of fat necessary for normal physiological functions |
|
Athletes
|
6-13 | 14-20 | Typical of athletes with low body fat and high muscle mass |
|
Fitness
|
14-17 | 21-24 | Indicates good physical fitness and overall health |
|
Average
|
18-24 | 25-31 | Common for sedentary or moderately active individuals |
|
Obese
|
25+ | 32+ | Increased risk of health issues such as heart disease and diabetes |
Essential fat is required for normal bodily functions. Too little fat can lead to health complications.
Athletes typically have lower body fat percentages due to high levels of muscle mass and physical activity.
This range is associated with good health, fitness, and reduced risk of chronic diseases.
Common among the general population. Some increase in health risks may be present.
Higher risk of developing obesity-related health conditions such as heart disease, diabetes, and high blood pressure.
Protein helps maintain muscle mass while reducing body fat. Include lean meats, fish, eggs, dairy, legumes, and nuts in your diet.
High-fiber foods like fruits, vegetables, whole grains, and legumes help you feel full and reduce overall calorie intake.
Opt for unsaturated fats found in avocados, nuts, seeds, and olive oil instead of saturated and trans fats.
Minimize consumption of sugary beverages, snacks, and processed foods, which can contribute to excess body fat.
Building muscle increases metabolism, helping your body burn more calories even at rest. Aim for 2-3 strength sessions per week.
Activities like running, cycling, swimming, or brisk walking help burn calories and reduce overall body fat.
HIIT workouts involve short bursts of intense exercise followed by brief rest periods, making them efficient for fat loss.
Incorporate more movement into your daily routine, such as walking, taking stairs, or standing instead of sitting.