How to Use Our Body Fat Calculator
This calculator uses the U.S. Navy method, which requires a few simple body measurements. For the most accurate results, use a flexible measuring tape (like one used for sewing) and follow the instructions below.
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Gender: Select Male or Female, as the calculation formula is different for each.
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Weight: Your current body weight in pounds (lbs) or kilograms (kg).
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Height: Your current height in feet and inches (ft/in) or centimeters (cm).
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Neck: Measure the circumference of your neck. Start just below your larynx (Adam’s apple) and keep the tape level all the way around.
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Waist: Measure the circumference of your waist.
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For Men: Measure at the level of your navel (belly button).
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For Women: Measure at the narrowest point of your waist, usually just above the navel.
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Hips (Women Only): Measure the circumference at the widest point of your hips and buttocks.
Understanding Your Results
The calculator will provide you with three key pieces of information about your body composition.
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Body Fat Percentage (%): This is the primary result. It represents the proportion of your total body weight that is fat. This single number is a much better indicator of health risk and fitness progress than BMI or weight alone.
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Body Fat Mass: The total weight of the fat in your body.
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Lean Body Mass: The weight of everything else—your muscles, bones, organs, and water. Increasing your lean body mass is often a key goal in fitness programs.
Body Fat Percentage Categories (ACE)
You can use this chart from the American Council on Exercise (ACE) to see where your body fat percentage places you.
Frequently Asked Questions
How is this calculator different from a BMI calculator?
A BMI calculator uses only your height and weight. It cannot distinguish between fat and muscle. As a result, a muscular athlete can be classified as “overweight” by BMI.
This Body Fat Calculator uses body measurements to estimate your actual body composition. It separates your weight into fat mass and lean mass, providing a much more meaningful insight into your health and fitness, especially if you exercise regularly.
How accurate is this body fat calculator?
This calculator uses the U.S. Navy formula, which is considered a reliable and convenient estimation method. When measurements are taken correctly, its results are generally within 1-3% of those from more advanced methods like a DEXA scan. However, it is still an estimation. Its main strength is in its consistency; if you take your measurements the same way each time, it becomes an excellent tool for tracking your progress over time.
Is it possible to have a “healthy” weight but a high body fat percentage?
Yes. This condition is often called “normal weight obesity” or informally known as being “skinny fat.” A person can have a weight and BMI that fall within the “normal” range, but if they have very little muscle mass and a high percentage of body fat, they can still be at risk for health issues associated with obesity, like high cholesterol and insulin resistance. This is why understanding your body composition is so important.
What are the best ways to lower my body fat percentage?
Lowering body fat effectively and sustainably involves a two-pronged approach: nutrition and exercise.
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Nutrition: Maintain a slight calorie deficit. Focus on eating whole, unprocessed foods and ensure you are getting enough protein (around 0.7-1.0 grams per pound of body weight) to help preserve muscle mass while you lose fat.
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Exercise: Prioritize resistance training (lifting weights, bodyweight exercises). Building or maintaining muscle increases your metabolism, helping you burn more fat. Complement this with cardiovascular exercise.
Concrete Example: Instead of just doing endless cardio, a person looking to lower their body fat from 30% to 25% should incorporate 2-3 days of full-body weight training and ensure their meals are balanced with a lean protein source like chicken or beans.
What is a healthy body fat percentage for my age?
While the ACE chart provides general guidelines, the “ideal” body fat percentage can shift slightly with age. As people get older, a slightly higher body fat percentage is often considered acceptable. However, staying within the “Fitness” or “Acceptable” ranges on the chart is a great goal for long-term health at any age. The most important thing is to avoid reaching the “Obese” category.
How often should I measure my body fat?
Body composition changes more slowly than body weight. Measuring once every 4 to 6 weeks is a reasonable frequency. Measuring too often can be frustrating and may not show meaningful changes. For consistency, always measure at the same time of day (e.g., in the morning before eating) and under the same conditions.
Take Control of Your Body Composition
Now that you know your body fat percentage, you can create a precise plan to reach your goals. Determine the right calorie intake for fat loss or muscle gain with our Calorie Calculator. Then, fine-tune your nutrition by figuring out your optimal protein, carb, and fat intake with our Macro Calculator.
