Body Fat Calculator

Estimate your body fat percentage using the U.S. Navy method. Enter your measurements below.

Body Fat Calculator Overview

Inputs:
  • Gender (Male/Female)
  • Height (cm)
  • Weight (kg)
  • Waist (cm)
  • Neck (cm)
  • Hip (cm, for females only)
Output:

Your estimated body fat percentage and health category.

Formula (U.S. Navy Method):

For Men: %Fat = 495 / (1.0324 - 0.19077 * log10(waist - neck) + 0.15456 * log10(height)) - 450

For Women: %Fat = 495 / (1.29579 - 0.35004 * log10(waist + hip - neck) + 0.22100 * log10(height)) - 450

Note: Measurements are converted from cm to inches (1 cm = 0.393701 inches) for the formula.

Healthy Body Fat Percentage Ranges (Ages 20-39)

ClassificationWomenMen
Essential Fat10-13%2-5%
Athletes14-20%6-13%
Fitness21-24%14-17%
Average25-31%18-24%
Obese32%+25%+

Understanding Body Fat

What Your Body Fat Percentage Means

Body fat percentage is a more accurate indicator of health than weight alone. It measures the proportion of fat in your body, helping you understand your body composition and potential health risks.

  • Essential Fat: Necessary for bodily functions (Men: 2–5%, Women: 10–13%).
  • Athletes: Lower body fat (Men: 6–13%, Women: 14–20%).
  • Fitness: Healthy range (Men: 14–17%, Women: 21–24%).
  • Average: Typical range (Men: 18–24%, Women: 25–31%).
  • Obese: Higher risk (Men: 25%+, Women: 32%+).

Frequently Asked Questions

Body fat percentage is the proportion of fat in your body compared to your total body weight. It includes essential fat (needed for bodily functions) and storage fat. A healthy body fat percentage varies by age and gender.

This calculator uses the U.S. Navy method, which estimates body fat percentage based on your gender, height, weight, and measurements (waist, neck, and hip for women). The formula uses logarithmic equations to estimate body density, which is then converted to body fat percentage.

For men, a healthy body fat percentage is typically 8–19% for ages 20–40, and for women, it’s 21–33%. These ranges vary by age and fitness level. Athletes often have lower percentages, while higher percentages may indicate health risks.

The U.S. Navy method is an estimate and may not be accurate for everyone, especially those with unusual body compositions (e.g., bodybuilders). It relies on accurate measurements, so errors in measuring waist, neck, or hip can affect results.

To reduce body fat, focus on a calorie deficit through a balanced diet and regular exercise, including strength training and cardio. Aim for sustainable changes and consult a professional for personalized advice.

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