Body Fat Percentage Calculator
This body fat calculator estimates how much of your weight is fat using simple tape-measure readings (US Navy method) or your BMI. You'll see your body fat percentage, fat mass, lean mass and how you compare with healthy ranges for your sex.
The US Navy method estimates body fat using circumferences (neck, waist, and hips for women) relative to height. Healthy adult ranges are typically 14 to 24% for men and 21 to 31% for women.
Body Fat Percentage
Fitness (14 – 17%)Calculated using the US Navy circumference method. Tape measurements provide a practical, lab-correlated estimate of total body composition.
Fat Mass
12.3 kg
Total adipose tissue
Lean Mass
62.7 kg
Muscle, bone, water, organs
BMI Estimate
18%
Deurenberg equation
ACE Body Fat Categories
| Classification | Men | Women |
|---|---|---|
| Essential Fat | 2 – 5% | 10 – 13% |
| Athletes | 6 – 13% | 14 – 20% |
| Fitness | 14 – 17% | 21 – 24% |
| Average | 18 – 24% | 25 – 31% |
| Obese | ≥ 25% | ≥ 32% |
Women require higher essential body fat for normal hormonal, endocrine and reproductive health.
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Clinical Equations
WHO, CDC, ACSM & Mifflin-St Jeor
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How to use Body Fat Calculator
- 1Select your sex and enter height and weight.
- 2Measure your neck and waist at the navel (plus hips for women) snugly with a tape measure.
- 3View your body fat percentage, fat mass, lean mass, and ACE category.
How to measure accurately
Take measurements in the morning before eating or working out. Neck: measure horizontally just below the larynx (Adam's apple). Waist: men measure horizontally at the level of the navel; women measure at the narrowest point of the natural waist.
Hips (for women): measure around the widest circumference of the buttocks. Keep the tape measure level, snug against the skin without compressing soft tissue.
ACE Body Fat Categories
The American Council on Exercise (ACE) categorizes body fat as: Essential Fat (men 2–5%, women 10–13%), Athletes (men 6–13%, women 14–20%), Fitness (men 14–17%, women 21–24%), Acceptable (men 18–24%, women 25–31%), and Obesity (men 25%+, women 32%+).
Frequently Asked Questions
What is a healthy body fat percentage?
For most healthy adults, approximately 14 to 24% for men and 21 to 31% for women. Athletes often maintain lower ranges.
How accurate is the Navy body fat method?
When measurements are taken carefully with a standardized tape, the Navy formula usually correlates within 3 to 4 percentage points of clinical DEXA scans.
Why is women's body fat higher than men's?
Women carry essential fat necessary for hormonal balance, breast tissue, and reproductive function. The essential fat minimum is about 10–13% for women versus 2–5% for men.
Can I lose fat from one area?
No. Spot reduction is a myth; fat loss occurs systemically across the entire body when you maintain a sustained caloric deficit.
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BMI Calculator
Calculate your Body Mass Index in metric or imperial, with CDC youth LMS percentiles and Asian cut-offs.
Ideal Weight Calculator
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BMR Calculator
Calculate your Basal Metabolic Rate using Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle.
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Estimate your Total Daily Energy Expenditure and discover your true maintenance calories.
Scientific Sources & Evidence
- World Health Organization (WHO) — Body Mass Index Classification
- CDC Growth Charts — BMI-for-age LMS Percentiles
- Mifflin et al. (1990) — Basal Metabolic Rate Predictive Equations
- NICE Guideline NG246 — Identification and Management of Overweight and Obesity
- American College of Sports Medicine (ACSM) — Exercise Testing & Prescription
- European Food Safety Authority (EFSA) — Dietary Reference Values for Water