Calculate your body fat percentage using proven methods including Navy Method, BMI Method, and US Army Method. Get accurate body composition analysis with health recommendations based on your results.
Body fat percentage is the proportion of your total body weight that consists of fat tissue. Unlike BMI, which only considers height and weight, body fat percentage provides a more accurate assessment of body composition by distinguishing between muscle mass, bone density, and fat tissue.
Knowing your body fat percentage is crucial for understanding your health status, setting realistic fitness goals, and monitoring progress in weight management and athletic performance. Different measurement methods offer varying levels of accuracy and practicality for different situations.
Uses neck, waist, and hip measurements with height for calculation
Estimates body fat based on BMI, age, and gender
Uses waist circumference and height for body fat estimation
| Category | Men | Women | Description |
|---|---|---|---|
| Essential Fat | 2-5% | 10-13% | Minimum fat required for basic physiological functions |
| Athletes | 6-13% | 14-20% | Typical range for athletes and very fit individuals |
| Fitness | 14-17% | 21-24% | Good fitness level with visible muscle definition |
| Average | 18-24% | 25-31% | Typical range for average healthy adults |
| Obese | 25%+ | 32%+ | Higher health risk, weight loss recommended |
Neck Measurement: Measure just below the larynx (Adam's apple) with the tape sloping slightly downward. Keep your head up and look straight ahead.
Waist Measurement: For Navy method, measure at the narrowest point. For Army method, measure at the navel level. Keep the tape horizontal and don't suck in your stomach.
Hip Measurement (Women): Measure at the widest point of the hips, usually around the hip bones. Keep the tape horizontal and parallel to the floor.
General Tips: Take measurements at the same time of day, preferably in the morning. Use a flexible tape measure and take multiple measurements for accuracy.
Too Low (Below Essential): Dangerously low body fat can cause hormonal imbalances, loss of menstruation in women, decreased immune function, and increased injury risk.
Athletic Range: Provides excellent health benefits including improved insulin sensitivity, better cardiovascular health, and enhanced physical performance.
Fitness Range: Associated with good health outcomes, visible muscle definition, and reduced risk of chronic diseases.
Average Range: Generally healthy for most people, though some may benefit from moving toward the fitness range for optimal health.
Above Average: Increased risk for diabetes, heart disease, stroke, sleep apnea, and certain cancers. Weight loss is typically recommended.
Age: Body fat typically increases with age due to hormonal changes and decreased muscle mass. Metabolism also slows down over time.
Gender: Women naturally have higher essential fat requirements due to reproductive functions. Hormonal differences affect fat storage patterns.
Genetics: Some people are genetically predisposed to store more fat in certain areas (apple vs. pear body shapes) and have different metabolic rates.
Hormones: Insulin, cortisol, testosterone, estrogen, and thyroid hormones all affect how and where the body stores fat.
Activity Level: Regular exercise, especially strength training, helps maintain lower body fat percentages and improve body composition.
Strength Training: Builds lean muscle mass, which increases metabolism and improves the muscle-to-fat ratio.
Cardiovascular Exercise: Burns calories and improves overall fitness, contributing to fat loss when combined with proper nutrition.
Proper Nutrition: Focus on whole foods, adequate protein intake, and creating a sustainable caloric deficit for fat loss.
Adequate Sleep: Poor sleep affects hormones that regulate hunger and metabolism, making it harder to maintain healthy body composition.
Stress Management: Chronic stress increases cortisol levels, which can promote fat storage, particularly in the abdominal area.