What is a good body fat percentage?

A healthy body fat percentage is 10 to 20 percent for men and 18 to 28 percent for women. Athletes typically carry less (6 to 13 percent for men, 14 to 20 percent for women). Below essential fat levels is dangerous: under 2 to 5 percent for men and under 10 to 13 percent for women.

How do I calculate my body fat percentage?

The simplest at-home method is the US Navy formula, which uses a tape measure to take neck, waist (and hip for women) and height measurements. More accurate methods include DEXA scans, hydrostatic weighing, or caliper skinfold tests performed by a trained professional.

What is the Navy body fat formula?

The US Navy method estimates body fat from circumference measurements. For men: %BF = 495 / (1.0324 - 0.19077 × log10(waist - neck) + 0.15456 × log10(height)) - 450. For women: %BF = 495 / (1.29579 - 0.35004 × log10(waist + hip - neck) + 0.22100 × log10(height)) - 450. All measurements are in centimeters.

What body fat percentage is obese?

For men, a body fat percentage of 25 percent or above is classified as obese. For women, 32 percent or above is obese. These thresholds come from the American Council on Exercise body fat category chart.

How do I measure waist and neck for body fat?

Measure the neck at its narrowest point, just below the larynx, keeping the tape horizontal and flat against the skin. Measure the waist at the navel for men, or the narrowest point of the natural waist for women. Women also measure the hip at its widest point. Stand relaxed, exhale, and measure after a normal exhale.

What is essential body fat?

Essential body fat is the minimum fat needed for basic physical and physiological health. It supports reproductive function, organ protection, and hormone production. For men, essential fat is 2 to 5 percent. For women, it is 10 to 13 percent. Dropping below these levels is dangerous and can impair health.

How fast can I lower body fat percentage?

A safe, sustainable rate is 0.5 to 1 percent body fat per month, or about 1 to 2 pounds of fat per week. Faster loss often sacrifices muscle. Combine a moderate calorie deficit (300 to 500 calories below TDEE) with strength training and high protein intake (1.6 to 2.2 g per kg) to preserve muscle while losing fat.

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Body Fat Percentage Calculator

Find out your body fat % using simple measurements — more accurate than BMI alone. Healthy ranges, body composition insights + tips to reduce fat.

✅ Uses Navy Method Formula✅ Men & Women✅ 100% Free

Gender

Age

Weight (kg)

Height (cm)

Neck (cm)

Waist (cm)

Frequently Asked Questions

What is body fat percentage?

Body fat percentage is the proportion of your body weight that comes from fat mass versus lean mass (muscle, bone, organs, water). It's a more accurate indicator of health and fitness than weight or BMI alone.

What is a healthy body fat percentage?

Healthy ranges vary by gender and age. For men: 10-20% (athletes 6-13%), For women: 18-28% (athletes 14-20%). Essential fat is 2-5% for men and 10-13% for women. Higher percentages may increase health risks.

How accurate are body fat calculators?

Online calculators using measurements provide estimates (±3-5% accuracy). More accurate methods include DEXA scans (±1-2%), hydrostatic weighing, or bioelectrical impedance. Use calculators for tracking trends over time.

What Is Body Fat Percentage? BMI vs Scale Weight

Body fat percentage is the proportion of your total body weight that comes from fat mass, as opposed to lean mass (muscle, bone, organs, and water). Two people can weigh the same and look completely different because their body composition differs.

The scale only tells you total weight. BMI adds height to the equation but still cannot distinguish fat from muscle. Body fat percentage is the only measure of the three that tells you what your weight is actually made of.

Scale weight: Total mass. Says nothing about composition.
BMI: Weight relative to height. Screens for weight category but misses muscle.
Body fat percentage: Actual fat mass vs lean mass. The most accurate body composition indicator of the three.

How to Measure for This Calculator: Tape-Measure Instructions

The US Navy method uses three or four circumference measurements. Use a flexible, non-stretch tape measure and follow these steps:

Neck

Measure the circumference of the neck at its narrowest point, just below the larynx (Adam's apple). Keep the tape flat against the skin and horizontal. Look straight ahead.

Waist (Men)

Measure at the level of the navel (belly button). Stand relaxed, exhale normally, and measure after the exhale. Keep the tape horizontal and snug but not compressing the skin.

Waist (Women)

Measure at the narrowest point of the natural waist, typically above the belly button and below the rib cage. Exhale normally before measuring.

Hip (Women only)

Measure at the widest point of the hips, around the buttocks. Keep the tape horizontal and level all the way around.

Height

Measure your height in centimeters against a wall, standing straight with shoes off.

Tip: measure in the morning before eating, and take each measurement two to three times, using the average for the most consistent result.

The US Navy Body Fat Formula: Full Equations

This calculator uses the US Navy circumference method, developed by the Naval Health Research Center and adopted by the U.S. Navy for body composition assessment. All measurements are in centimeters.

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

Source: U.S. Navy Body Composition Assessment (NAVMED P-6160). log₁₀ is the base-10 logarithm.

Body Fat Percentage Categories by Sex

These categories come from the American Council on Exercise (ACE) and represent general health and fitness benchmarks for adults.

Men

Category	Range
Essential fat	2 – 5%
Athletes	6 – 13%
Fitness	14 – 17%
Average	18 – 24%
Obese	25% and above

Women

Category	Range
Essential fat	10 – 13%
Athletes	14 – 20%
Fitness	21 – 24%
Average	25 – 31%
Obese	32% and above

Source: American Council on Exercise. Women naturally carry higher essential fat for reproductive function.

Body Fat Measurement Methods Ranked by Precision

No method is perfectly accurate. Here is how the common options compare:

Method	Precision	Cost	Notes
DEXA scan	±1–2%	$50–100	Gold standard; X-ray full-body scan
Hydrostatic weighing	±1–2%	$20–50	Water displacement; lab required
BodPod (air displacement)	±1–2%	$30–60	Air chamber; fast and accurate
Calipers (skinfold)	±3–4%	$10–30	Requires trained technician
Bioelectrical impedance (BIA)	±3–5%	Varies	Home scales; hydration-sensitive
US Navy method (tape)	±3–4%	Free	What this calculator uses

The most important factor is consistency: pick one method, measure under the same conditions each time, and track the trend rather than the absolute number.

Worked Example: Male, Waist 85 cm, Neck 38 cm, Height 178 cm

Here is the full calculation from measurements to body fat percentage using the US Navy formula.

Step 1 — Compute (waist − neck):

85 − 38 = 47 cm

Step 2 — Take base-10 logarithms:

log₁₀(47) = 1.6721

log₁₀(178) = 2.2504

Step 3 — Plug into the men's formula:

%BF = 495 ÷ (1.0324 − 0.19077 × 1.6721 + 0.15456 × 2.2504) − 450

%BF = 495 ÷ (1.0324 − 0.3188 + 0.3478) − 450

%BF = 495 ÷ 1.0614 − 450

%BF = 466.4 − 450 = 16.4% (Fitness)

Source: US Navy circumference method (NAVMED P-6160).

How to Lower Body Fat Percentage: An Honest Guide

Lowering body fat requires losing fat while preserving muscle. Crash diets do the opposite: they strip muscle along with fat, leaving you at a lower weight but with a higher body fat percentage.

Create a moderate calorie deficit: Eat 300 to 500 calories below your TDEE. A larger deficit risks muscle loss.
Eat enough protein: 1.6 to 2.2 g per kg of bodyweight preserves muscle during a deficit.
Strength train 2 to 4 times per week: Resistance training signals your body to keep muscle while losing fat.
Be patient: A safe rate is 0.5 to 1 percent body fat per month. Faster loss usually means muscle loss too.
Track consistently: Measure under the same conditions each time. The trend matters more than any single reading.

You cannot spot-reduce fat from a specific area. Fat loss happens across the whole body, driven by the calorie deficit. Where your body loses fat first is largely genetic.

Body Fat Calculator FAQs

Disclaimer: This body fat calculator provides estimates for educational purposes only and is not medical advice. The US Navy method has an accuracy of plus or minus 3 to 4 percent. For clinical body composition assessment, consult a healthcare professional or use DEXA scanning. Consult a physician before starting any diet or exercise program.