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Free Online Tool

Body Fat Calculator

Estimate your body fat percentage using the U.S. Navy method.
More informative than BMI alone.

U.S. Navy Method

Reference

Body Fat Percentage Categories

American Council on Exercise (ACE) body fat percentage categories for men and women.

Category Men Women
Essential Fat 2–5% 10–13%
Athletes 6–13% 14–20%
Fitness 14–17% 21–24%
Acceptable 18–24% 25–31%
Obese 25%+ 32%+

Common Questions

Body Fat FAQ

What is a healthy body fat percentage?
For men: Athletes 6–13%, Fitness 14–17%, Acceptable 18–24%. For women: Athletes 14–20%, Fitness 21–24%, Acceptable 25–31%. These ranges are based on ACE guidelines.
How is body fat percentage calculated?
This calculator uses the U.S. Navy method, which uses neck, waist, hip (women only), and height measurements. It's practical for home use with ±3–4% accuracy. DEXA scans are the gold standard.
Is BMI or body fat more accurate?
Body fat percentage is more informative. It directly estimates how much of your body is fat, while BMI can misclassify muscular people. However, body fat is harder to measure accurately without professional equipment.
Can I reduce body fat without losing weight?
Yes — through body recomposition. Combine resistance training with adequate protein (1.6–2.2 g/kg) and calorie maintenance or a slight deficit. You can lose fat and gain muscle simultaneously, especially as a beginner.
How often should I measure body fat?
Monthly measurements track trends effectively. Daily measurements fluctuate due to hydration and hormones. Always measure at the same time under the same conditions for consistent comparisons.

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