Body Fat Calculator

Body fat percentage is the proportion of your body weight that is fat tissue. It's a better health indicator than BMI because it distinguishes between muscle and fat. Essential fat is 2-5% (men) or 10-13% (women); healthy ranges are 10-20% (men) or 18-25% (women).

The Navy method is accurate within 3-4% for most people. It's less accurate if you have very high or low body fat, or unusual body composition. DEXA scans and hydrostatic weighing are more precise but expensive. The Navy method is a practical, free alternative.

Waist: measure at the narrowest point, usually at navel level. Neck: measure just below the larynx, where neck meets shoulders. Hip: measure at the widest point of your glutes. Use a cloth tape measure and stay relaxed (not flexing). Measurements should be in centimeters.

Healthy ranges: men 10-20%, women 18-25%. Athletic levels: men 6-13%, women 14-20%. Essential fat: men 2-5%, women 10-13%. Choose a target based on your goals and lifestyle. Very low body fat requires strict diet and exercise.

BMI only considers weight and height, while body fat percentage measures actual fat tissue. An athlete with high muscle mass may have high BMI but low body fat. Body fat percentage is more useful for assessing true body composition and health.

Fat mass is the weight of body fat tissue. Lean mass is everything else: muscle, bone, organs, and water. To lose fat while maintaining muscle, focus on strength training and adequate protein. Lean mass is metabolically active and burns more calories at rest.