Body Fat Calculator
Understanding Your Body Composition
Most people rely on a standard scale to track their health progress. However, total body weight tells only half the story. If you lose 5 pounds, did you lose 5 pounds of fat (good) or 5 pounds of muscle (bad)?
Body Fat Percentage is the single most accurate metric for tracking true fitness progress. It distinguishes between your Lean Body Mass (muscle, bones, organs, water) and Adipose Tissue (fat).
Unlike BMI, which treats a bodybuilder and an obese person the same if they share a height and weight, this calculator uses body circumference measurements to estimate your actual composition.
The "US Navy Method"
This calculator uses the algorithm developed by the United States Navy. It is widely considered the most accurate way to estimate body fat without using expensive equipment like DEXA scans or Hydrostatic Weighing tanks.
Don't worry about the complex math—our tool handles the logarithms automatically. All you need is a flexible tape measure.
How to Measure Correctly (Critical)
The accuracy of your result depends entirely on your tape measurements. If you measure incorrectly by just one inch, your score can fluctuate by 3-5%. Follow these rules for precision:
1. Neck
Place the tape measure around your neck. Start just below the larynx (Adam's Apple). Keep the tape flat but do not choke yourself. Look straight ahead, relax your shoulders, and do not flex your neck muscles.
2. Waist (Abdomen)
For Men: Measure horizontally at the level of the navel (belly button).
For Women: Measure horizontally at the narrowest point of the torso (natural waist).
Important: Do not suck your stomach in. Exhale normally and take the measurement while relaxed. Sucking in will give you a dangerously false low reading.
3. Hips (Women Only)
Place the measuring tape around the widest part of the buttocks and hips. Ensure the tape is parallel to the floor all the way around.
Body Fat Percentage Chart (ACE Standard)
Once you have your result, what does it mean? The American Council on Exercise (ACE) categorizes body composition into the following ranges.
| Category | Women Range | Men Range |
|---|---|---|
| Essential Fat | 10-13% | 2-5% |
| Athletes | 14-20% | 6-13% |
| Fitness | 21-24% | 14-17% |
| Average | 25-31% | 18-24% |
| Obese | 32% + | 25% + |
Why do women need more fat?
You will notice that the "Essential Fat" range for women is significantly higher than for men. This is biological. Women require a minimum amount of body fat for hormonal regulation and reproductive health.
If a woman drops below 10-13% body fat, she risks amenorrhea (loss of menstruation) and osteoporosis. For men, dropping below 3-5% is dangerous and can lead to organ failure.
Visceral vs. Subcutaneous Fat
Not all fat is created equal. Your measurement gives you a total percentage, but it’s composed of two types:
- Subcutaneous Fat: The "jiggly" fat located just under your skin. This is cosmetic but generally safer.
- Visceral Fat: The dangerous hard fat stored deep inside your abdomen, wrapped around your liver and heart. A high waist measurement is a strong indicator of Visceral fat, which is linked to Type 2 Diabetes and heart disease.
What to do next?
If your percentage is higher than you'd like, you cannot "spot reduce" fat. You must lower your overall body fat through a calorie deficit.
- Calculate your BMI Score to get a general health baseline.
- Use our TDEE Calculator to find your maintenance calories.
- Subtract 300-500 calories from that number to start losing fat sustainably.
- Keep your protein high using the Protein Calculator to ensure you lose fat, not muscle.