Body Fat Calculator
Estimate your body fat percentage using the U.S. Navy method.
1. What is Body Fat Percentage?
Your Body Fat Percentage is the total mass of fat divided by your total body mass. Unlike BMI, which only looks at height and weight, body fat percentage tells you how much of your weight is actually fat vs. lean muscle, bones, and organs.
2. Understanding Body Fat Categories
Body fat needs vary between men and women due to physiological differences. Here is the standard classification:
| Category | Men Range | Women Range |
|---|---|---|
| Essential Fat | 2-5% | 10-13% |
| Athletes | 6-13% | 14-20% |
| Fitness | 14-17% | 21-24% |
| Average | 18-24% | 25-31% |
| Obese | 25%+ | 32%+ |
3. The U.S. Navy Method Explained
Our calculator uses the U.S. Navy Circumference Method. It is one of the most cost-effective and surprisingly accurate ways to measure body fat at home using just a measuring tape.
How to measure correctly:
- Height: Without shoes, back straight.
- Neck: Measure just below the Adam's apple.
- Waist: At the narrowest point for women, and at the navel for men.
- Hips (Women only): At the widest point of the buttocks.
4. Frequently Asked Questions
Q: Why is Body Fat better than BMI?
A: BMI can be misleading for muscular people. A bodybuilder might be "obese" by BMI but "Athlete" by body fat percentage.
Q: How can I lower my body fat?
A: A combination of a caloric deficit (TDEE - 500) and strength training to preserve muscle mass is the best approach.
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