Body Fat Percentage Calculator

Estimate your body fat percentage using different scientifically-backed methods

Choose Calculation Method

Navy Method

Uses body circumference measurements. Most practical and reasonably accurate.

BMI Method

Simple estimation based on BMI. Less accurate but provides a quick reference.

3-Site Skinfold

Based on skinfold measurements at three body sites. More accurate but requires calipers.

Understanding Body Fat Percentage

What is Body Fat Percentage?

Body fat percentage is the amount of body fat as a proportion of your body weight. It is the total mass of fat divided by total body mass, multiplied by 100.

Body fat serves several important functions:

  • Energy storage and insulation
  • Protection of vital organs
  • Hormone production and regulation
  • Maintaining body temperature

However, excessive body fat is associated with various health risks including heart disease, diabetes, and certain cancers.

Healthy Body Fat Percentage Ranges

Category Women Men
Essential Fat 10-13% 2-5%
Athletic 14-20% 6-13%
Fitness 21-27% 14-20%
Average 28-37% 21-30%
Overweight 38-47% 31-40%
Obese 48%+ 41%+

Body Fat Calculation Methods

Navy Method

The U.S. Navy method uses body circumference measurements to estimate body fat percentage.

Formula for Men:

BF% = 86.010 × log₁₀(waist - neck) - 70.041 × log₁₀(height) + 36.76

Formula for Women:

BF% = 163.205 × log₁₀(waist + hip - neck) - 97.684 × log₁₀(height) - 78.387

BMI Method

This method estimates body fat percentage based on BMI, age, and gender.

Adult Body Fat % Estimation:

For Men: (1.20 × BMI) + (0.23 × Age) - 16.2
For Women: (1.20 × BMI) + (0.23 × Age) - 5.4

BMI Calculation:

BMI = Weight(kg) / Height(m)²

3-Site Skinfold Method

This method uses skinfold thickness measurements at three specific body sites.

For Men (chest, abdomen, thigh):

BF% = 495 / (1.10938 - 0.0008267 × sum + 0.0000016 × sum² - 0.0002574 × age) - 450

For Women (triceps, suprailiac, thigh):

BF% = 495 / (1.089733 - 0.0009245 × sum + 0.0000025 × sum² - 0.0000979 × age) - 450

Tips for Managing Body Fat

Reducing Body Fat

  • Maintain a Caloric Deficit

    Consume fewer calories than you burn to prompt your body to use stored fat for energy.

  • Increase Protein Intake

    Higher protein diets help preserve muscle mass during weight loss and increase satiety.

  • Strength Training

    Build and maintain muscle mass, which increases your resting metabolic rate.

  • Cardio Exercise

    Incorporate both high-intensity interval training (HIIT) and steady-state cardio.

Maintaining Healthy Body Fat

  • Balanced Diet

    Focus on whole foods, lean proteins, complex carbohydrates, healthy fats, and plenty of fruits and vegetables.

  • Regular Exercise

    Aim for at least 150 minutes of moderate activity or 75 minutes of vigorous activity per week.

  • Adequate Sleep

    Poor sleep is linked to weight gain and increased body fat. Aim for 7-9 hours per night.

  • Stress Management

    Chronic stress can lead to hormonal imbalances that promote fat storage, particularly around the abdomen.