Calculate your body fat percentage using Navy method, BMI estimation, and body measurements. Get comprehensive body composition analysis and health recommendations
Body fat percentage is the proportion of your body weight that consists of fat tissue. It's a more accurate indicator of health and fitness than BMI alone, as it distinguishes between fat mass and lean mass (muscle, bones, organs).
Body fat percentage is closely linked to health risks. Too little fat can affect hormone production, while too much increases disease risk.
Athletes and fitness enthusiasts use body fat percentage to track training progress and optimize performance.
Unlike BMI, body fat percentage distinguishes between muscle and fat, providing more accurate health assessment.
Knowing your body fat helps set realistic goals for weight loss, muscle gain, or body recomposition.
Accuracy: ±3-4% | Equipment: Measuring tape
Uses waist, neck, and hip measurements. Widely used by military and fitness professionals for its practicality and reasonable accuracy.
Accuracy: ±5-7% | Equipment: Scale and height
Uses BMI with age and gender corrections. Less accurate but useful when circumference measurements aren't available.
Accuracy: ±1-2% | Equipment: DEXA machine
Most accurate method available. Uses dual-energy X-ray absorptiometry. Expensive and requires medical facility.
Accuracy: ±3-8% | Equipment: BIA scale
Measures electrical conductivity through body. Convenient but affected by hydration, food intake, and exercise.
Accuracy: ±3-5% | Equipment: Calipers
Measures subcutaneous fat thickness at multiple sites. Requires skill and practice for consistent results.
Accuracy: ±2-3% | Equipment: Water tank
Underwater weighing method. Very accurate but requires specialized equipment and can be uncomfortable.
Body fat typically increases with age due to slower metabolism and hormonal changes. Muscle mass tends to decrease without resistance training.
Women naturally have higher body fat percentages than men due to hormonal differences and reproductive requirements.
Genetic factors influence fat distribution patterns, metabolism rate, and natural body fat set points.
Regular exercise, especially resistance training, helps maintain lower body fat and higher muscle mass.
Caloric intake and macronutrient composition significantly affect body fat accumulation and loss.
Thyroid hormones, insulin, cortisol, and sex hormones all influence fat storage and metabolism.
Health: Minimum fat required for basic physiological functions. Only seen in elite athletes during peak competition. Not sustainable long-term.
Health: Excellent fitness level. Common in athletes and very fit individuals. May require strict diet and exercise regimen to maintain.
Health: Good fitness level with visible muscle definition. Achievable and sustainable for most people with regular exercise.
Health: Typical range for men. Generally healthy but may benefit from increased physical activity and improved diet.
Health: Associated with increased health risks including cardiovascular disease, diabetes, and metabolic syndrome. Lifestyle changes recommended.
Health: Minimum fat required for normal physiological functions. Very low levels may affect hormone production and menstrual cycle.
Health: Excellent fitness level. Common in female athletes. Sustainable with dedicated training and nutrition.
Health: Good fitness level with lean appearance. Achievable and healthy for most women with regular exercise.
Health: Typical range for women. Generally healthy but may benefit from increased physical activity.
Health: Associated with increased health risks. Lifestyle modifications recommended to improve health outcomes.
Body fat percentage naturally increases with age due to hormonal changes, decreased muscle mass, and slower metabolism. The following adjustments are considered normal:
Consume fewer calories than you burn. A deficit of 500-750 calories per day typically results in 0.5-0.75 kg fat loss per week.
Maintain muscle mass during fat loss with 2-3 strength training sessions per week. Focus on compound movements.
Include 150-300 minutes of moderate cardio per week. Mix steady-state and high-intensity interval training.
Consume 1.6-2.2g protein per kg body weight to preserve muscle mass and increase satiety during fat loss.
Aim for 7-9 hours of quality sleep. Poor sleep affects hunger hormones and can impair fat loss efforts.
Chronic stress elevates cortisol, which can promote fat storage, especially around the midsection.
Gradually increase weight, reps, or sets in resistance training to continuously challenge muscles for growth.
Muscle building requires energy. Eat at maintenance or slight surplus (200-500 calories above TDEE).
Focus on squats, deadlifts, bench press, rows, and overhead press for maximum muscle activation.
Allow 48-72 hours between training the same muscle groups for proper recovery and growth.
Body recomposition involves simultaneously losing fat and gaining muscle. While challenging, it's possible with:
The most accurate field method available using body circumference measurements:
Estimate body fat when circumference measurements aren't available:
Analyze the breakdown of your body composition:
Monitor your body composition changes over time:
Our comprehensive body fat calculator suite provides scientifically-validated methods for estimating body fat percentage and analyzing body composition. Built using proven formulas from military, sports science, and medical research.
Compare results from Navy circumference method and BMI-based estimation for comprehensive assessment.
Uses validated formulas including U.S. Navy method and Deurenberg equation for reliable results.
Five different calculators covering body fat estimation, composition analysis, categories, and progress tracking.
Explains measurement methods, health implications, and improvement strategies for better understanding.
Accounts for age, gender, and activity level for individualized recommendations and health assessments.
All calculations performed locally in your browser. No personal health data stored or transmitted.
Health Disclaimer: This body fat calculator is for educational and fitness planning purposes only. It should not replace professional medical assessment or body composition analysis. Individual results may vary based on body type, hydration, and other factors. If you have health conditions or concerns about your body composition, consult qualified healthcare providers for comprehensive evaluation and personalized guidance.