Calculate Your Body Fat Percentage

Choose your preferred measurement method below. The US Navy method requires only basic measurements, while the 3-site skinfold method provides more accuracy with calipers.

👤 Age (years) 👥 Gender 📏 Height (cm) ⚖️ Weight (kg) 📐 Waist (cm) 📐 Neck (cm)

💡 Measurement Tips: Take all measurements in the morning before eating. For skinfold, pinch skin and measure with calipers. For Navy method, measure at specified locations while standing.

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Your body fat percentage will appear here

📊 Body Fat Percentage Categories

For Men:

Essential Fat: 2-5% (Minimum for survival)
Athletes: 6-13% (High performance athletes)
Fitness: 14-17% (Fit, athletic appearance)
Average: 18-24% (Typical for healthy men)
Obese: 25%+ (Health risks increase)

For Women:

Essential Fat: 10-13% (Minimum for survival)
Athletes: 14-20% (High performance athletes)
Fitness: 21-24% (Fit, toned appearance)
Average: 25-31% (Typical for healthy women)
Obese: 32%+ (Health risks increase)

❓ Understanding Your Results

Body Fat Percentage is the proportion of your weight that comes from fat tissue. Unlike BMI, body fat percentage distinguishes between fat mass and lean mass (muscle, bone, organs).

Why Body Fat Matters More Than Weight:

Health Indicator: Excess body fat, especially visceral fat, is linked to diabetes, heart disease, and metabolic syndrome.
Fitness Assessment: Two people with the same weight can have vastly different body compositions.
Progress Tracking: You can lose fat while gaining muscle, keeping weight stable but improving composition.
Goal Setting: Body fat % provides clearer targets than scale weight alone.

Measurement Method Accuracy:

US Navy Method: Moderate accuracy (±3-4%). Best for tracking trends over time. Easy to perform at home.

3-Site Skinfold: Good accuracy (±2-3%) when performed correctly. Requires calipers and consistent technique.

DEXA Scan: Gold standard (±1-2%). Professional medical setting required. Most accurate but expensive.

🎯 How to Reduce Body Fat

Calorie Deficit: Consume fewer calories than you burn. Use our Calorie Calculator to find your target.
Protein Intake: Eat 1.6-2.2g protein per kg bodyweight to preserve muscle while losing fat.
Strength Training: Resistance exercise 3-4x per week maintains muscle mass during fat loss.
Cardio Exercise: 150-300 minutes of moderate activity per week supports fat loss.
Sleep & Recovery: 7-9 hours of quality sleep per night optimizes hormones for fat loss.
Patience & Consistency: Aim for 0.5-1% body fat loss per month for sustainable results.

Body Fat Calculator