Body Fat Percentage Calculator
Estimate your body fat percentage with the US Navy formula or a BMI-based equation. Switch between imperial and metric units, then view body fat %, fat mass, lean mass, and your category on the visual scale.
Body fat percentage
17.5%
Fat mass
31.5 lbs
Lean mass
148.5 lbs
Category
Obese
Body fat category scale
Reference ranges for men.
Essential fat
2%–5%
Athlete
6%–13%
Fitness
14%–17%
Average
18%–24%
Obese
25%–40%
The US Navy method estimates body fat from circumference measurements. The BMI method is a fast population-level estimate and can be less accurate for very muscular, very lean, or older adults.
How to Use
- Choose the US Navy method for circumference-based body fat estimates, or switch to BMI Estimate for a faster formula-based estimate.
- Select imperial or metric units, then enter your gender, height, and weight.
- For the Navy method, add neck and waist measurements, plus hip measurement if you select female.
- For the BMI estimate, enter your age and either auto-calculate BMI from height and weight or type your BMI manually.
- Review your body fat percentage, fat mass, lean mass, category, and the visual range indicator instantly.
Frequently Asked Questions
What is a healthy body fat percentage?
Healthy body fat ranges vary by sex and goals. For men, roughly 14% to 24% is often considered a normal range, while for women it is about 21% to 31%. Athletes are often lower, and essential fat levels are the minimum needed for basic physiological function.
Is the US Navy body fat method accurate?
The US Navy method is a widely used estimate based on circumference measurements. It is generally more informative than weight alone, but it can still be off depending on body shape, measurement technique, and how tightly you measure.
How is the BMI-based body fat estimate different?
The BMI-based estimate uses BMI, age, and sex to predict body fat percentage. It is quick and useful for broad screening, but it is less personalized than circumference or skinfold methods and can misread very muscular or very lean people.
Why do women need a hip measurement for the Navy method?
The female US Navy equation includes hip circumference because fat distribution patterns differ by sex. That extra measurement helps improve the estimate for women compared with using neck and waist alone.
Can I use body fat percentage to track progress?
Yes. Body fat percentage is often more useful than body weight by itself because it helps distinguish fat loss from changes in lean mass. For best results, measure under similar conditions each time and focus on trends instead of tiny day-to-day changes.
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