Body Fat Calculator

Understanding Body Fat Percentage

Body Fat Percentage: The proportion of your body weight that consists of fat tissue. This is a more accurate indicator of health and fitness than BMI alone, as it accounts for body composition.

Measurement Methods

US Navy Method: Uses circumference measurements (neck, waist, and hips for women) to estimate body fat. This is one of the most accurate field methods available and is widely used by military and fitness professionals.

BMI-Based Estimation: Uses the Deurenberg formula which considers BMI, age, and gender. Less accurate than the Navy method but useful as a secondary reference.

Why The Results between Different Methods May Vary

Different methods of estimating body fat can yield slightly different results due to the techniques and assumptions used. The US Navy method relies on circumference measurements, while the BMI-based estimation uses a formula considering BMI, age, and gender. It's normal to see some variation between these methods.

What is a healthy body fat percentage?

A healthy body fat percentage depends on sex and age, since bodies store fat differently. For adult men, a healthy range is usually about 14–24%, while women tend to fall into a higher healthy range of about 21–31%. Athletes often sit below these ranges, but essential fat is still necessary for basic body functions, hormone balance, and overall health.

Age also plays a role in what is considered healthy. Men in their 20s and 30s often fall between about 8–19%, while those over 60 may be healthy closer to 13–24%. Women typically range from about 21–32% in early adulthood, gradually increasing to around 24–36% later in life. These shifts are normal and reflect changes in metabolism and muscle mass over time.

It's important to remember that lower body fat is not always better. Extremely low levels can cause fatigue, hormone disruption, and weakened immunity, while slightly higher levels may still be healthy if a person is active and strong. Measurement methods also vary in accuracy, so body fat percentage should be viewed as one health indicator, not the whole picture.

Body Fat Categories

Essential Fat: Minimum fat needed for basic physical and physiological health. Going below this range can be dangerous.

Athletic Range: Typical for competitive athletes and very fit individuals.

Fitness Range: Indicates good physical fitness and health.

Average Range: Typical for the general population, still considered healthy.

Health Considerations

Body fat distribution matters as much as total percentage. Visceral fat around organs is more health-concerning than subcutaneous fat. The waist-to-height ratio helps assess this risk.