Body Fat Calculator
Estimate your body fat percentage based on the U.S. Navy Method and BMI method
Result
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| Body Fat (U.S. Navy Method) | 15.7% |
| Body Fat Category | Fitness |
| Body Fat Mass | 11.0 kg |
| Lean Body Mass | 59.0 kg |
| Ideal Body Fat for Given Age | 10.5% |
| Body Fat to Lose to Reach Ideal | 3.6 kg |
| Body Fat (BMI method) | 16.1% |
Body Fat Reference Tables
The American Council on Exercise Body Fat Categorization
| Description | Women | Men |
|---|---|---|
| Essential fat | 10-13% | 2-5% |
| Athletes | 14-20% | 6-13% |
| Fitness | 21-24% | 14-17% |
| Average | 25-31% | 18-24% |
| Obese | 32+% | 25+% |
Jackson & Pollock Ideal Body Fat Percentages
| Age | Women | Men |
|---|---|---|
| 20 | 17.7% | 8.5% |
| 25 | 18.4% | 10.5% |
| 30 | 19.3% | 12.7% |
| 35 | 21.5% | 13.7% |
| 40 | 22.2% | 15.3% |
| 45 | 22.9% | 16.4% |
| 50 | 25.2% | 18.9% |
| 55 | 26.3% | 20.9% |
Understanding Body Fat Percentage
What is Body Fat Percentage?
Body fat percentage is the proportion of fat in your body compared to your total body weight. Unlike BMI which only considers height and weight, body fat percentage directly measures your body composition by estimating how much of your weight comes from fat versus lean tissue (muscles, bones, organs, etc.).
There are two main types of body fat: essential fat (necessary for normal physiological function) and storage fat (excess fat stored in adipose tissue). Essential fat is about 2-5% for men and 10-13% for women, while healthy ranges are typically 8-19% for men and 21-33% for women.
How the Calculator Works
This calculator uses two methods to estimate body fat percentage:
1. U.S. Navy Method: This approach uses circumference measurements (neck, waist, and for women, hips) along with height to estimate body fat. The formulas were developed by the Naval Health Research Center based on extensive research with military personnel.
2. BMI Method: This alternative method uses your BMI (calculated from height and weight) along with age to estimate body fat percentage. While convenient, it’s generally less accurate than the Navy method, especially for muscular individuals.
The calculator also provides additional metrics like fat mass, lean body mass, and how much fat you’d need to lose to reach your ideal body fat percentage for your age and gender.
Why Body Fat Percentage Matters
Knowing your body fat percentage provides several benefits:
Health Assessment: Excess body fat, especially visceral fat around organs, increases risk for heart disease, diabetes, and other conditions.
Fitness Tracking: More accurate than weight alone for tracking fitness progress, as muscle weighs more than fat.
Goal Setting: Helps set realistic fat loss or muscle gain targets based on your current composition.
Performance Optimization: Athletes often aim for specific body fat ranges to optimize performance in their sport.
Remember that body fat percentage is just one indicator of health – it’s important to consider other factors like diet, exercise habits, blood work, and how you feel overall.
Tips for Accurate Measurements
To get the most accurate results from this calculator:
- Measure in the morning before eating and after using the bathroom
- Use a flexible but non-stretchy tape measure
- For waist: Measure at the narrowest point (or at the navel if no narrowing)
- For neck: Measure below the larynx with tape sloping slightly downward
- For hips (women): Measure at the widest point
- Keep the tape parallel to the floor and snug but not compressing skin
- Take multiple measurements and use the average
For even more accuracy, consider professional methods like DEXA scans, hydrostatic weighing, or BodPod testing.