Body Fat Calculator
Estimate your body fat percentage with the U.S. Navy circumference method or the quick BMI-based formula, plus lean mass, fat mass and fitness-category classification.
Body fat percentage
16.9%
Fitness category
Fit
Fat mass
11.9 kg
Lean mass
58.1 kg
How to Use the Body Fat Calculator
- Pick the US Navy method (needs height plus neck and waist, and hips for women) or the BMI method.
- Measure snugly against the skin without compressing the tape.
- Review your estimated body fat percentage, fat mass, lean mass and category.
Formulas Used
Men: BF% = 495 / (1.0324 − 0.19077×log10(waist−neck) + 0.15456×log10(height)) − 450
Women: BF% = 495 / (1.29579 − 0.35004×log10(waist+hip−neck) + 0.22100×log10(height)) − 450
BMI method: BF% = 1.20×BMI + 0.23×age − 10.8×sex(male=1,female=0) − 5.4
Frequently Asked Questions
How accurate is the Navy body fat method?
Compared with DEXA scans it is typically within 3-4 percentage points for most people, which makes it an excellent free tracking tool when measurements are taken consistently.
What is a healthy body fat percentage?
For men roughly 10-20% is considered fit and essential fat sits near 2-5%. For women roughly 18-28% is considered fit with essential fat near 10-13%, as women carry higher baseline fat for hormonal health.
Why track body fat instead of just weight?
Weight alone cannot distinguish muscle from fat. Tracking body fat shows whether weight change comes from fat loss or muscle loss, especially during a diet or strength program.
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