How to Calculate Body Fat

Body fat represents the amount of adipose tissue in your body and includes both essential and storage fat. Our Body Fat Calculator estimates this percentage using two main methods. The U.S. Navy Method relies on circumference measurements (neck, waist, hips), while the BMI Method uses height, weight, age, and gender. These formulas estimate your body fat percentage (BFP), fat mass (FM), and lean mass (LM) to give a complete overview of your body composition.

Body Fat Categories (ACE Guidelines)

According to the American Council on Exercise (ACE), healthy body fat ranges differ by gender:

Women: Essential 10–13%, Athletes 14–20%, Fitness 21–24%, Average 25–31%, Obese 32%+

Men: Essential 2–5%, Athletes 6–13%, Fitness 14–17%, Average 18–24%, Obese 25%+

Understanding Body Fat, Overweight, and Obesity

Body fat is necessary for hormone regulation and energy storage, but excess body fat can lead to serious health risks including heart disease, diabetes, and hypertension. The World Health Organization (WHO) classifies obesity as a leading preventable cause of death, affecting over one-third of U.S. adults. Maintaining a healthy body fat percentage helps reduce these risks and supports long-term wellbeing.

Why Use Our Body Fat Calculator?

Scientifically backed formulas (U.S. Navy & BMI Methods)

Instant results with clear body fat classification

Works with both metric and imperial units

Estimates lean body mass and ideal body fat range

Ideal for tracking fitness, weight management, and health

Frequently Asked Questions

What is a healthy body fat percentage?

For men, 8–19% is considered healthy, and for women, 21–33% is typical. Athletes often fall below these ranges due to higher lean mass.

What is the difference between BMI and body fat percentage?

BMI measures body weight relative to height but cannot distinguish between fat and muscle. Body fat percentage provides a more accurate view of body composition.

Is the U.S. Navy Method accurate?

Yes, it provides a reliable estimate for most people when measurements are taken carefully. For medical precision, DEXA or hydrostatic weighing may be used.