Body Fat Percentage Calculator
Estimate body composition without calipers
Body Fat Percentage Calculator
Measure below the larynx (Adam's apple).
Measure at the navel.
Required for females only. Measure at widest part.
Based on your results, you might benefit from Withings Scale — Smart Body Scale
View on AmazonBased on your results, you might benefit from Renpho — Smart Tape Measure
View on AmazonYour Body Fat Percentage is a much better indicator of health than weight alone. It tells you how much of your body is made up of fat versus lean mass (muscle, bone, water).
How to Use This Body Fat Percentage Calculator
- 1Select your gender (formulas differ significantly).
- 2Enter your height and weight.
- 3Measure your neck, waist, and hip (females only) using a tape measure.
- 4Click Calculate to see your percentage and category.
Understanding Your Results
The result places you in a category (Essential, Athlete, Fitness, Average, or Obese). Lower isn't always better; essential fat is required for survival.
Frequently Asked Questions
The US Navy Method is considered one of the most accurate body fat estimation formulas that doesn't require expensive equipment like DEXA scans. Studies show it is generally accurate within 3-4% for most people, provided measurements are taken correctly with a flexible tape measure.
Healthy ranges vary significantly by gender. For men aged 20-39, 8-19% is healthy; for women, 21-32% is healthy. As we age, acceptable ranges slightly increase. Generally, men over 25% and women over 32% are considered obese.
To lose body fat specifically (rather than just 'weight'), you must maintain a calorie deficit while prioritizing high protein intake and resistance training. This forces your body to burn stored fat for fuel while preserving muscle mass.
Visible abs typically appear at different percentages for everyone due to genetics. Generally, men need to reach 10-12% body fat for defined abs, while women usually see definition around 18-20%.
It's impossible to compare the two directly as they measure different things. However, if you are 'skinny fat'—meaning you have low muscle mass but moderate body fat—you might have a normal BMI but a high body fat percentage. This is a better indicator of health risk than BMI alone.
Technically, a pound of muscle weighs exactly the same as a pound of fat. However, muscle is much denser and takes up about 18% less space. This is why you can lose inches off your waist without losing weight on the scale—you are losing fat and gaining muscle.
Subcutaneous fat is the 'jiggly' fat found directly under your skin. Visceral fat is the dangerous fat stored deep inside your belly, wrapping around your organs. High visceral fat is strongly linked to heart disease and diabetes, even if you look thin.
Yes, 15% body fat for a man is considered 'Fitness' level. It is lean, healthy, and sustainable. At 15%, you will likely have some muscle definition but not 'shredded' abs, which typically requires dropping below 12%.
Body fat changes slowly. Measuring every week is often discouraging due to water weight fluctuations. We recommend measuring every 4-6 weeks under consistent conditions (e.g., first thing in the morning, before eating).
Smart scales use Bioelectrical Impedance Analysis (BIA), which sends a weak current through your body. While convenient, they are often inaccurate (off by 5-10%) because hydration levels heavily influence the result. Tape measurements (like the Navy Method) are often more consistent for tracking progress.