Free Calculator

Body Fat Calculator

Estimate your body fat percentage using the US Navy formula. All you need is a tape measure — no expensive equipment. The calculator also shows fat and lean mass in kilograms.

At navel height

Narrowest point

How to measure correctly

Use a non-stretch tape measure. Measure in the morning before eating. Waist: horizontally at navel height while standing relaxed. Neck: at the narrowest point, just below the larynx.

What is body fat percentage?

Body fat percentage is the proportion of your total body weight that consists of fat. It is a far more meaningful measure of body composition than BMI, which cannot distinguish between muscle and fat. Two people of identical weight can look very different depending on how their weight is distributed between fat and lean mass.

Essential fat — the minimum required for physiological function — is approximately 2–5 % in men and 10–13 % in women. Falling below these levels is dangerous. At the other end, a high body fat percentage increases the risk of cardiovascular disease, type 2 diabetes, and other metabolic conditions. A healthy range is 10–20 % for men and 18–28 % for women.

Body fat percentage levels — what do they mean?

Men

2–5 %

Essential fat

The floor for competitive physique athletes. Not sustainable long-term. Visible veins and muscle separation.

6–13 %

Athletic

Clearly visible abs. Requires careful nutrition and training. A good goal for committed fitness enthusiasts.

14–17 %

Fitness

Muscular, trained appearance. Abs visible to some degree. Sustainably maintainable.

18–24 %

Average

Normal healthy level. Muscles somewhat covered. Sufficient for most health goals.

25+ %

Above average

Excess body fat. Fat loss is recommended for health reasons.

Women

10–13 %

Essential fat

The floor for competitive physique athletes. Can disrupt menstrual cycle and hormone function.

14–20 %

Athletic

Highly trained appearance. Requires precision. Abs visible.

21–24 %

Fitness

Athletic, lean appearance. A healthy and maintainable level.

25–31 %

Average

Normal healthy range for most women. Hormone function and health are well supported.

32+ %

Above average

Excess body fat. Fat loss is recommended for health reasons.

Body fat measurement methods compared

DEXA scan

±1–2 %€80–150

+ Most accurate widely available method. Distinguishes bone, muscle, and fat.

− Expensive. Requires a clinic appointment.

Hydrostatic weighing

±2–3 %€50–100

+ Extremely accurate. The research gold standard.

− Rarely available. Requires specialist facilities.

Skinfold calipers

±3–4 %€0–30

+ Affordable. Quick to repeat. Good for tracking changes.

− Accuracy depends on the measurer. Requires practice.

US Navy formula (this calculator)

±3–4 %Free

+ Only needs a tape measure. Fast and easy. Good for trend tracking.

− Does not account for individual variation in fat distribution.

Bioelectrical impedance scales

±4–8 %€30–200

+ Easy to use. Instant result.

− Hydration and food intake strongly affect readings. Inaccurate.

Body fat percentage vs. BMI — which is better?

BMI is a simple weight-to-height ratio that cannot distinguish muscle from fat. A muscular person weighing 90 kg can be classified as "overweight" by BMI despite having a body fat percentage of only 12 %. At the other extreme, a "skinny fat" person may have a normal BMI but a dangerously high body fat percentage — a combination known as MONW (Metabolically Obese, Normal Weight).

What body fat % tells you

  • Your true body composition
  • Health risks more accurately than BMI
  • Whether weight change is fat or muscle
  • A realistic target for physique goals

Limitations of BMI

  • ✕Cannot distinguish muscle from fat
  • ✕Muscular people classified as overweight
  • ✕"Skinny fat" is invisible to BMI
  • ✕Ignores fat distribution across the body

Tips for reducing body fat percentage

1

Use a moderate calorie deficit

Start with 300–500 kcal below TDEE. Too large a deficit burns muscle mass alongside fat, so body fat percentage does not drop as efficiently as expected.

2

Keep protein high (1.6–2.2 g/kg)

Protein preserves muscle during a calorie deficit and helps you stay full. It is the most important macronutrient for fat loss.

3

Strength train 3–4 times per week

Strength training is the most important type of exercise for reducing body fat percentage. It signals the body to preserve muscle while fat is burned.

4

Track progress every 2–4 weeks

Measure circumferences, weight, and body fat under the same conditions each time. Follow trends across multiple readings, not individual data points.

5

Sleep 7–9 hours

Sleep deprivation raises cortisol and hunger hormones, making fat loss harder and increasing the risk of muscle loss.

Frequently asked questions

Normal body fat varies by sex and age. A healthy body fat percentage is typically 10–20 % for men and 18–28 % for women. Athletes can be below the lower end of these ranges, but an excessively low body fat percentage can be harmful to health. Essential fat is roughly 2–5 % in men and 10–13 % in women.
The most accurate methods are DEXA scanning and hydrostatic weighing, which are accurate to within 1–2 %. Skinfold measurement with calipers is accurate to about 3–4 % in experienced hands. The US Navy formula used by this calculator is accurate to about 3–4 % and requires only a tape measure.
The US Navy formula estimates body fat from body circumferences and height. For men it uses waist and neck circumference plus height. For women it also incorporates hip circumference. The formula was developed through US Navy research and correlates well with more precise measurement methods.
Body fat percentage is a significantly better measure of body composition than BMI. BMI cannot distinguish between muscle and fat — a muscular person can be classified as overweight by BMI despite having a low body fat percentage. Body fat percentage directly tells you what proportion of your body is fat, which is what matters for health.
Body fat is best reduced through a moderate calorie deficit (300–500 kcal/day), adequate protein intake (1.6–2.2 g/kg), and regular strength training. Strength training preserves muscle mass during a cut, so the weight loss targets fat rather than muscle. A typical safe rate is 0.5–1 % body fat per month.
Measure the waist horizontally at navel height while standing relaxed. Measure the neck at its narrowest point, just below the larynx. Measure the hips at the widest point, typically at the level of the buttocks. Use a non-stretch tape measure and take measurements in the morning before eating for consistent results.
Measure every 2–4 weeks, as shorter intervals show changes too small to distinguish from measurement error. Always measure at the same time of day and under the same conditions. Track trends across multiple measurements rather than reacting to single readings.

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