Body Fat Calculator
Estimate your body fat percentage based on simple body measurements using the U.S. Navy Method.
Understanding Body Fat Percentage
Body fat percentage is the proportion of fat to the total body weight. Unlike Body Mass Index (BMI), which only looks at weight relative to height, body fat percentage provides a more accurate picture of body composition and metabolic health.
The U.S. Navy Method
Our calculator uses the U.S. Navy circumference method, which estimates body fat based on waist, neck, and height measurements (plus hips for women). While not as accurate as DEXA scans or hydrostatic weighing, it is widely considered the most accurate method for at-home calculation.
Body Fat Categories
| 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%+ |
Why Body Composition Matters
Two people can have the same BMI but look and feel very different due to body composition. Muscle is denser and more metabolically active than fat. Having a lower body fat percentage and higher muscle mass is generally associated with:
- Higher metabolism
- Better insulin sensitivity
- Reduced risk of cardiovascular disease
- Improved physical performance
Tips for Reducing Body Fat
- Caloric Deficit: Consume fewer calories than you burn.
- Protein Intake: High protein helps preserve muscle mass during weight loss.
- Resistance Training: Lifting weights builds muscle and boosts metabolism.
- Sleep & Stress: Poor sleep and high stress (cortisol) can promote fat storage.
Frequently Asked Questions
How often should I measure?
Measure once every 2-4 weeks. Day-to-day fluctuations can be misleading due to hydration levels.