What is the most accurate body fat measurement?

DEXA scan is gold standard (±1%). Hydrostatic weighing ±1.5%. BIA scales ±5%. Track trends over absolute numbers.

Body Fat Calculator & Fat Percentage

Q: What is a healthy body fat percentage?

Men: athletes 6-13%, fitness 14-17%, average 18-24%, obese 25%+. Women: athletes 14-20%, fitness 21-24%, average 25-31%, obese 32%+.

Q: BMI vs body fat - which is better?

Body fat % is more accurate because BMI ignores composition. Use both together for a complete picture.

Q: Can I have low BMI but high body fat?

Yes - skinny fat or normal-weight obesity. Common with sedentary lifestyles. Carries similar metabolic risk to overt obesity.

Gender

Unit System

Height (cm)

Waist Circumference (cm) — measured at navel

Neck Circumference (cm)

About the Body Fat % Calculator

This calculator estimates your body fat percentage using circumference measurements — no expensive equipment required. It applies the U.S. Navy Method, a clinically validated approach that uses height, waist, neck, and (for women) hip measurements to accurately estimate the proportion of your body that is fat versus lean mass. Tracking body fat percentage is more informative than weight alone for assessing fitness progress.

How to Use

Select your gender and preferred unit system (metric or imperial)
Enter your height, waist circumference (measured at the navel), and neck circumference
Women: also enter hip circumference at the widest point
Click Calculate to see your body fat percentage, category, and lean vs. fat mass breakdown

Formula Used

U.S. Navy Method:
Men: 495 / (1.0324 − 0.19077×log(W−N) + 0.15456×log(H)) − 450

Women: 495 / (1.29579 − 0.35004×log(W+Hip−N) + 0.22100×log(H)) − 450

W = waist (cm), N = neck (cm), H = height (cm), Hip = hip circumference (cm, women only). All measurements in centimetres.

Understanding Your Results

Body Fat % Healthy ranges: Men 10–20%, Women 20–30%. Athletes are typically lower; Essential fat minimums are ~3% (men) and ~10% (women).

Lean Mass Everything that is not fat — muscles, bones, organs, water, and connective tissue. Higher lean mass means a faster metabolism.

Fat Mass The total weight of fat tissue in your body. Some fat is essential for hormone regulation and organ protection; excess fat increases health risks.

Frequently Asked Questions

What is a healthy body fat percentage?

ACSM ranges: men — athletes 6–13%, fitness 14–17%, average 18–24%, obese 25%+. Women — athletes 14–20%, fitness 21–24%, average 25–31%, obese 32%+. Women carry more essential fat for hormonal function, so healthy ranges sit higher.

BMI vs body fat — which is better?

Body fat % is more accurate for assessing health and fitness because BMI ignores composition. A muscular person and an out-of-shape person can share the same BMI but have very different body-fat profiles. Use both together for a complete picture.

Can I have low BMI but high body fat?

Yes — known as "skinny fat" or normal-weight obesity. Common in sedentary lifestyles or after rapid weight loss without resistance training. Often hidden by clothes but carries similar metabolic risk to overt obesity.

What's the most accurate way to measure body fat?

In order of accuracy: DEXA scan (gold standard, ±1%), hydrostatic weighing (±1.5%), BodPod (±2%), skinfold calipers by trained tester (±3%), BIA scales (±5%), US Navy tape method (this calc, ±3-5%). Track the trend over time rather than absolute numbers.

Medical Disclaimer

This calculator provides estimates for general informational purposes only. Results are not a substitute for professional medical advice. Consult a qualified healthcare provider for personalised guidance.

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