Body Fat Calculator
Calculate your body fat percentage using the US Navy method or BMI method. No gym equipment needed.
Body Fat Calculator
Estimate your body fat percentage using the US Navy method (body circumference measurements) or the BMI method. No gym equipment needed — just enter height, weight, waist, neck (and hip for women). Compare your result against healthy range charts for your gender and age.
Which is more accurate — Navy method or BMI method?
The Navy method is generally more accurate because it uses actual body circumference measurements rather than just height and weight. BMI can misclassify muscular individuals as overweight. For the most accurate results, use a DEXA scan or hydrostatic weighing at a clinic.
What is a healthy body fat percentage?
Men: 10–20% is generally healthy. Women: 18–28%. Athletes typically have lower fat (men 6–13%, women 14–20%). Below essential fat levels (men below ~5%, women below ~12%) is dangerous to health.
What is the difference between body fat % and BMI?
BMI uses only height and weight, treating muscle and fat the same. Body fat percentage estimates the actual proportion of fat tissue, which better reflects health risk. A muscular person can have a high BMI but a low body fat percentage.
How can I reduce my body fat percentage?
Combine aerobic exercise with strength training, and maintain a moderate calorie deficit with adequate protein intake. Aim for 0.5–1% body fat reduction per week to minimize muscle loss. Crash diets cause significant muscle loss along with fat.
How accurate are the results?
The Navy and BMI methods are estimates and may have ±3–5 percentage point errors. Results are best used for tracking trends over time rather than absolute values. For precise measurement, consult a medical professional for a DEXA scan or bioelectrical impedance analysis.
Which is a more accurate health indicator — body fat percentage or BMI?
Body fat percentage is more accurate. BMI only considers weight and height and cannot distinguish muscle from fat. A muscular person may have a high BMI but a healthy body fat level, making BMI misleading for athletes.
What is the difference between visceral fat and subcutaneous fat?
Subcutaneous fat sits under the skin and can be pinched. Visceral fat accumulates around internal organs in the abdominal cavity and is directly linked to diabetes, cardiovascular disease, and hypertension. Waist circumference is a rough proxy for visceral fat.
What is the most effective way to reduce body fat percentage?
Combining a caloric deficit (diet control) with strength training is most effective. Strength training preserves muscle mass while losing fat. Cardio alone can lead to muscle loss alongside fat, which may lower overall metabolic rate.