Calculate Your Body Fat Percentage

Get accurate body fat percentage estimates using multiple methods: US Navy method, skinfold measurements, and BMI-based calculations. Track your progress over time.

Multiple Methods
Progress Tracking
Accurate Results
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Calculate Body Fat Learn More

Body Fat Percentage Calculator

Choose your preferred method and enter the required measurements to calculate your body fat percentage.

cm
cm
cm

Measurement Guide

Neck: Measure at the narrowest point, just below the Adam's apple

Waist: Measure at the narrowest point, usually just above the belly button

Hip (Women): Measure at the widest point of the hips

Confidence:
High

Skinfold Measurement Guide

Chest: Diagonal fold at the mid-axillary line, level with the nipple

Abdomen: Vertical fold 2cm to the right of the umbilicus

Thigh: Vertical fold on the front of the thigh, midway between the hip and knee

Confidence:
Medium-High
cm
kg

BMI-Based Estimation

This method uses BMI and age to estimate body fat percentage. It's less accurate than other methods but useful when other measurements aren't available.

Confidence:
Medium

Body Fat Analysis

Your body fat percentage calculation results will appear here...

Understanding Body Fat Percentage

Learn about body fat percentage, different measurement methods, and what your results mean for your health

What is Body Fat Percentage?

Body fat percentage is the proportion of fat mass to total body weight. It's a more accurate indicator of health and fitness than weight alone, as it accounts for muscle mass, bone density, and water content.

Essential Fat: The minimum amount of fat needed for normal physiological function (3-5% for men, 8-12% for women)

Storage Fat: Additional fat stored for energy reserves and protection

Healthy Ranges:

  • Men: 6-24% (Athletes: 6-13%, Fitness: 14-17%, Average: 18-24%)
  • Women: 16-31% (Athletes: 16-20%, Fitness: 21-24%, Average: 25-31%)

Measurement Methods Explained

US Navy Method: Uses height, neck, waist, and hip (women) measurements. High accuracy (±3-4%) and doesn't require special equipment.

Skinfold Method: Measures subcutaneous fat at specific body sites using calipers. Accuracy depends on technique and experience (±3-5%).

BMI-Based Estimation: Uses height, weight, age, and gender. Less accurate (±5-8%) but useful when other methods aren't available.

Other Methods: DEXA scan, BodPod, hydrostatic weighing, and bioelectrical impedance offer higher accuracy but require specialized equipment.

Factors Affecting Body Fat

Several factors influence your body fat percentage:

  • Age: Body fat tends to increase with age due to decreased muscle mass
  • Gender: Women naturally have higher body fat percentages than men
  • Genetics: Some people are predisposed to store fat in certain areas
  • Activity Level: Regular exercise helps maintain lower body fat
  • Diet: Caloric intake and macronutrient balance affect fat storage
  • Hormones: Insulin, cortisol, and sex hormones influence fat distribution
  • Sleep: Poor sleep can increase fat storage and hunger hormones

Health Implications

Too Low Body Fat:

  • Hormonal imbalances
  • Weakened immune system
  • Loss of menstrual cycle (women)
  • Decreased bone density
  • Fatigue and mood changes

Too High Body Fat:

  • Increased risk of heart disease
  • Type 2 diabetes
  • High blood pressure
  • Sleep apnea
  • Joint problems
  • Certain cancers

Optimal Range: Aim for the healthy range for your age and gender to support overall health, energy levels, and physical performance.

Body Fat Calculator FAQ

Frequently asked questions about Body Fat Percentage Calculator

Which method is most accurate?

The US Navy method is generally the most accurate of the three methods we offer, with an accuracy of ±3-4%. However, the best method depends on your specific situation and available equipment.

How often should I measure my body fat?

For tracking progress, measure every 2-4 weeks. Daily measurements aren't recommended as body fat changes slowly and daily fluctuations can be misleading.

Can I use this calculator if I'm pregnant?

Body fat calculations during pregnancy may not be accurate due to changes in body composition. Consult with your healthcare provider for appropriate monitoring during pregnancy.

What if my measurements seem inconsistent?

Ensure you're measuring at the same time of day, in the same conditions, and using consistent technique. Small variations are normal, but large differences may indicate measurement error.