Body Fat Calculator
Body Fat Calculator: Estimate Body Fat %, Lean Mass & Ideal Fitness Range Online
This body fat calculator estimates your body fat percentage using the US Navy method, which needs only a tape measure. It splits your weight into fat mass and lean mass and shows your BMI and ideal weight range too, which says far more about your health than the number on a scale.
Quick answer: body fat percentage is the share of your weight that is fat. For men, 14–17% is typical for a fit person and 18–24% is average. For women, 21–24% is fit and 25–31% is average. Enter your height, weight, age, gender, neck and waist (and hips for women) to see where you stand.
Body Fat Percentage Chart
Women naturally carry more essential fat than men, which supports hormones, reproduction and bone health, so every healthy range for women sits higher.
| Category | Men | Women |
|---|---|---|
| Essential fat | 2–5% | 10–13% |
| Athletes | 6–13% | 14–20% |
| Fitness | 14–17% | 21–24% |
| Acceptable | 18–24% | 25–31% |
| Obese | 25% and above | 32% and above |
How the US Navy Method Works
The method compares your waist with your neck, because abdominal fat grows faster than neck size, and adjusts for height. For women, hip size is included as well. The published equations use inches, and the calculator converts your measurements automatically.
For the neck, measure just below the Adam's apple. For the waist, measure at the navel for men or the narrowest point for women. For the hips, use the widest point. Keep the tape snug, take each measurement two or three times and use the average.
Why Body Fat Percentage Matters
Too much body fat, especially around the waist, raises the risk of heart disease, type 2 diabetes and high blood pressure. Too little is harmful as well, because essential fat supports hormones, immunity and organ protection. Staying inside the healthy range for your gender and age is the goal, and tracking it over time shows whether your training and diet are working.
How Accurate Is a Body Fat Calculator?
With careful measurements the US Navy method is usually within about 3 to 4 percentage points of a DEXA scan. It is less precise for very muscular, very lean or very high body fat people. One reading matters less than the trend, so measure the same way every time and watch how your numbers change over weeks.
Lowering Body Fat Safely
A pace of roughly 0.5 to 1 percentage point a month is realistic. Combine a moderate calorie deficit with strength training, enough protein and good sleep. You can work out your daily target with the calorie calculator, and the BMI calculator is a useful companion check. It is designed for healthy adults, not for children, teenagers or pregnant women.
How to Use This Body Fat Calculator
Enter your height, weight and age
Choose cm, ft or in for height, and kg or lb for weight.
Select your gender
The formula and the healthy ranges differ for men and women.
Enter your neck and waist
Add your hips as well if you selected Female.
Click "Calculate Body Fat"
Your body fat percentage, category, lean mass, fat mass, BMI, ideal weight range and tips appear instantly.