Body Fat Calculator
Estimate your body fat percentage using the U.S. Navy method. Just enter your measurements to get an accurate estimate of your body composition.
Body Fat Percentage Categories
| Category | Men | Women |
|---|---|---|
| Essential Fat | 2-5% | 10-13% |
| Athletic | 6-13% | 14-20% |
| Fitness | 14-17% | 21-24% |
| Average | 18-24% | 25-31% |
| Above Average | 25%+ | 32%+ |
How the U.S. Navy Method Works
This calculator uses the U.S. Navy body fat formula, which estimates body fat percentage from simple circumference measurements. While not as accurate as DEXA scans or hydrostatic weighing, it provides a reliable estimate that is consistent enough to track changes over time.
For men, the formula uses height, waist, and neck measurements. For women, it also includes hip circumference. All measurements should be taken at the narrowest/widest points as appropriate.
How to Reduce Body Fat
Create a moderate calorie deficit: Use our Calorie Deficit Calculator to find the right amount.
Eat enough protein: 1.8-2.2g per kg of body weight helps preserve muscle while losing fat. Check our Protein Calculator.
Strength train regularly: Resistance training is the most effective way to preserve and build lean mass during a fat loss phase.
Be consistent, not extreme: Crash diets lead to muscle loss and metabolic adaptation. Aim for 0.5-1% of body weight loss per week.
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