Health
Body Fat Calculator
Estimate your body fat percentage with a tape measure.
How to Measure Body Fat Percentage
Body fat percentage is the proportion of your total body weight that is fat tissue. Unlike BMI, it directly distinguishes between fat and muscle — making it a more accurate indicator of fitness and health risk. A muscular athlete may have a high BMI but a low body fat percentage.
Healthy Body Fat Ranges
- Essential fat: 2–5% (men), 10–13% (women) — minimum for biological function
- Athletic: 6–13% (men), 14–20% (women) — competitive athletes
- Fitness: 14–17% (men), 21–24% (women) — active, healthy individuals
- Acceptable: 18–24% (men), 25–31% (women) — normal range
- Obese: >25% (men), >32% (women) — elevated health risk
Body Fat Measurement Methods
- U.S. Navy circumference method (this calculator): Uses waist, neck, hip measurements. ±3–4% accuracy. Free and easy.
- DEXA scan: X-ray-based, gold standard. ±1–2% accuracy. Costs $50–$150 at clinics.
- Skinfold calipers: Trained technician pinches skin folds. ±3% accuracy when done correctly.
- Bioelectrical impedance (BIA): Smart scales use this. ±3–5% but varies with hydration.
How do I reduce body fat percentage?
The two most effective strategies are: (1) a moderate calorie deficit of 300–500 calories below TDEE to preferentially lose fat, and (2) resistance training to preserve or build muscle mass during the deficit. High-protein intake (0.8–1g per lb of body weight) further protects muscle while dieting. Cardio accelerates the deficit but isn't required.
Why is some body fat essential?
Essential fat is necessary for hormone production (including estrogen and testosterone), vitamin absorption (fat-soluble vitamins A, D, E, K), insulation, and organ protection. Women require more essential fat (10–13%) than men (2–5%) due to physiological needs including reproductive function. Dropping below essential fat levels causes serious health consequences.