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Body Fat Calculator

Body Measurements

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How to use the Understanding Body Fat Percentage

Your body fat percentage is simply the percentage of your body weight that is fat. For example, if you weigh 80kg and have 10% body fat, it means your body consists of 8kg fat and 72kg lean body mass (bone, muscle, organ tissue, blood).

📏 How it Works

The U.S. Navy Method uses body circumference measurements to estimate body density, which is then converted to body fat percentage.

🔎 Accuracy

While not as precise as a DEXA scan or Hydrostatic weighing, this method is usually accurate within 1-3% for most people.

The Formula

Result = Input A × Input B (Standard Calculation)

Body Fat Categories (ACE Standards)

Description Women Men
Essential Fat10-13%2-5%
Athletes14-20%6-13%
Fitness21-24%14-17%
Average25-31%18-24%
Obese32%+25%+

Types of Body Fat

Subcutaneous Fat:

The fat stored just under your skin. It's the "pinchable" fat. While aesthetically concerning for some, it is less harmful than visceral fat.

Visceral Fat:

Stored deep inside the belly, wrapping around organs like the liver and intestines. High levels are linked to diabetes and heart disease.

How to Lower Body Fat?

A caloric deficit combined with strength training is the most effective method. Muscle tissue burns more calories at rest than fat tissue, increasing your metabolism.

Frequently Asked Questions

Frequently Asked Questions

Which formula is used?

This calculator uses the U.S. Navy Method, which is widely considered one of the most accurate ways to estimate body fat percentage without special equipment.

Why do I need to measure my neck?

Neck circumference helps estimate upper body muscle/fat distribution. A thicker neck often indicates more muscle mass or visceral fat depending on other metrics.

What is a healthy body fat percentage?

For men: 10-20% is considered healthy. For women: 18-28% is healthy. Athletes typically have lower percentages (6-13% for men, 14-20% for women).