Body Fat Calculator
Estimate your body fat percentage using the US Navy Method tape measurements.
Your weight on the scale tells you how much of you there is, but Body Fat Percentage tells you what you are made of. This calculator separates your total weight into two categories: fat mass and lean body mass (muscle, bone, water). Tracking this metric is the gold standard for monitoring fitness progress, as it allows you to ensure you are losing fat, not valuable muscle tissue.
Measurements (Legacy US Navy Method)
Body Fat Percentage
Body Composition
Frequently Asked Questions
Body Fat vs. BMI: What's the Difference?
While BMI is a simple calculation based on height and weight, Body Fat Percentage is a much more accurate indicator of fitness level. It reveals what your weight actually consists of: fat mass vs. lean muscle mass.
1. Why Body Composition Matters
Two people can weigh exactly the same but look completely different. A bodybuilder might be 220 lbs with 10% body fat, looking lean. A sedentary person might be 220 lbs with 35% body fat, carrying significant excess weight.
Lowering your body fat percentage while maintaining muscle (lean mass) is the key to achieving a "toned" or "athletic" physique, rather than just losing weight on the scale.
2. How Accurate is the Navy Method?
This calculator uses the US Navy Method, relying on circumference measurements. While not as precise as a DEXA scan or Hydrostatic Weighing (water displacement), studies show it is remarkably accurate (usually within 3-4%) when measurements are taken correctly. It is widely considered the best non-clinical method available.
3. Typical Body Fat Ranges
| Category | Women | Men |
|---|---|---|
| Essential Fat | 10-13% | 2-5% |
| Athletes | 14-20% | 6-13% |
| Fitness | 21-24% | 14-17% |
| Average | 25-31% | 18-24% |
| Obese | 32%+ | 25%+ |
4. Frequently Asked Questions (FAQ)
Q: What is "Essential Fat"?
This is the minimum amount of fat required for basic physiological health (hormone production, organ cushioning). Dropping below this level is dangerous and can lead to organ failure.
Q: Can I target fat loss in one area?
No. "Spot reduction" is a myth. When you lose fat, your body decides where to take it from, usually based on genetics.