Body Fat Percentage Estimator

Body fat percentage tells you what fraction of your total body weight is made up of fat tissue. Unlike BMI, which only considers height and weight, body fat percentage gives a much clearer picture of your body composition and overall fitness level. Two people at the same weight can look completely different depending on their body fat percentage.

The US Navy Method

This calculator uses the US Navy body fat estimation formula, which requires only a tape measure and basic measurements. For men, it uses waist, neck, and height. For women, it adds hip circumference. While not as accurate as DEXA scans or hydrostatic weighing, the Navy method is free, repeatable, and accurate enough for tracking trends over time. Consistency in how you take measurements matters more than absolute precision.

What the Categories Mean

• Essential Fat (2-5% men, 10-13% women) - The minimum needed for basic health. Not sustainable long-term.
• Athletic (6-13% men, 14-20% women) - Lean and muscular. Typical for competitive athletes and bodybuilders in the off-season.
• Fitness (14-17% men, 21-24% women) - Healthy and fit. A sustainable range for most recreational lifters.
• Average (18-24% men, 25-31% women) - Normal range for general population. Room for improvement for lifters.

Tips for Accurate Measurements

Measure in the morning before eating. Use a flexible tape measure and keep it level around the body. For the waist, measure at navel level (or the narrowest point). For the neck, measure just below the larynx. For hips, measure at the widest point. Take each measurement twice and use the average. Track monthly to see trends rather than fixating on any single reading.