Body Fat Calculator
Accurate Body Fat Percentage Calculator with Multiple Methods
Calculate your body fat percentage using the accurate Navy method or BMI estimation. Get detailed body composition analysis, health insights, and personalized recommendations for your fitness goals.
Your Information
Enter your measurements
Fill out your body measurements to calculate accurate body fat percentage.
Body Fat vs BMI: What's the Difference?
BMI (Body Mass Index)
- • Uses only height and weight
- • Quick screening tool
- • Doesn't distinguish muscle from fat
- • May misclassify fit individuals
- • Good for population studies
Body Fat Percentage
- • Measures actual body composition
- • Distinguishes fat from muscle
- • More accurate for fitness assessment
- • Better for tracking progress
- • Requires measurements or equipment
Visual Body Fat Guide
Men
Bodybuilder/fitness model level
Very lean, visible abs
Lean and healthy appearance
Typical for most men
May benefit from fat loss
Women
Fitness competitor level
Very fit and toned
Healthy and attractive
Typical for most women
May benefit from fat loss
Tracking Body Composition Progress
Do This
- Measure at the same time of day
- Use consistent technique
- Track monthly, not daily
- Take progress photos
- Monitor how clothes fit
Avoid This
- Measuring when dehydrated
- Daily measurements
- Inconsistent tape placement
- Comparing to others
- Focusing only on numbers
Remember
- Progress takes time
- Focus on trends, not single readings
- Muscle weighs more than fat
- Health > appearance
- Celebrate small wins
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Body Fat Calculator FAQ
How accurate is the Navy method for measuring body fat?
The Navy method is one of the most accurate body fat calculation methods available without specialized equipment. It typically has an accuracy within 3-4% of DEXA scans, making it much more reliable than BMI-based estimates alone.
What's the difference between the Navy method and BMI estimation?
The Navy method uses circumference measurements (neck, waist, hips) which directly relate to body fat distribution. BMI estimation only uses height, weight, age, and gender, making it less accurate but easier to calculate.
How do I measure my body circumferences accurately?
Use a flexible measuring tape, measure at the same time of day, breathe normally, and don't pull the tape too tight. For waist: measure at the narrowest point. For hips: measure at the widest point. For neck: measure just below the Adam's apple.
What are healthy body fat percentage ranges?
For men: Essential fat (2-5%), Athletes (6-13%), Fitness (14-17%), Average (18-24%), Obese (25%+). For women: Essential fat (10-13%), Athletes (14-20%), Fitness (21-24%), Average (25-31%), Obese (32%+).
How often should I measure my body fat percentage?
Monthly measurements are sufficient for most people. Body fat changes slowly, so weekly measurements may show too much variation from factors like hydration, time of day, and measurement technique.
Can body fat percentage be too low?
Yes, essential fat is necessary for organ protection, hormone production, and temperature regulation. Going below essential fat levels (2-5% for men, 10-13% for women) can be dangerous and should only be done temporarily under professional guidance.