What is body fat percentage?

Body fat percentage is the proportion of fat mass to total body weight. It helps assess body composition and overall health more accurately than BMI.

What is a healthy body fat percentage?

Healthy body fat ranges vary by gender and fitness level. For men, 6–24% is generally considered healthy. For women, 14–31% is typical.

How accurate is this body fat calculator?

This calculator uses the U.S. Navy Method, which is reasonably accurate using basic body measurements. For clinical accuracy, methods like DEXA are preferred.

How can I reduce my body fat naturally?

Focus on strength training, cardio, a balanced diet, quality sleep, and reducing sugar intake to lower body fat naturally over time.

Advanced Body Fat Percentage Calculator

Gender: Age (in years): Height (in cm): Weight: Neck circumference (in cm): Waist circumference (in cm):

Essential

Athletic

Fitness

Average

Obese

Body Fat Percentage Calculator – Measure Fat vs Lean Mass

Body Fat Percentage Calculator

Body fat percentage is the ratio of fat mass to your total body weight. Unlike BMI, which uses only height and weight, body fat percentage gives a clearer view of your body composition—helping you distinguish between fat, muscle, and lean mass.

Why Should You Track Your Body Fat?

📊 Monitor real progress beyond just weight loss
🏋️‍♀️ Identify muscle gain vs fat loss
🧘 Improve health by reducing excess visceral fat
🎯 Set more personalized fitness goals

Even two people with the same weight and BMI can have very different body compositions, which impacts both health and appearance.

🔍 How Our Calculator Works

We use the U.S. Navy Body Fat Formula, a proven and accessible method that estimates body fat based on:

Gender (Male or Female)
Height
Neck circumference
Waist circumference
Hip circumference (for women)

This method gives you a better estimate than BMI alone. Our calculator supports both inches and centimeters to make it easy for everyone to use.

✅ What’s a Healthy Body Fat Percentage?

For Women:

Fitness Level	Body Fat %
Essential Fat	10–13%
Athletes	14–20%
Fitness	21–24%
Average	25–31%
Obese	32% and up

For Men:

Fitness Level	Body Fat %
Essential Fat	2–5%
Athletes	6–13%
Fitness	14–17%
Average	18–24%
Obese	25% and up

Note: Lower isn’t always better. Balance is essential for hormonal and metabolic health.

📊 Body Fat % vs BMI

Metric	Measures	Factors Considered	Precision
BMI	Weight relative to height	No muscle/fat distinction	General
Body Fat %	Fat mass in body	Multiple body measurements	More accurate

💪 Tips to Lower Body Fat Naturally

🥗 Eat more whole, nutrient-dense foods
🏃‍♂️ Incorporate strength and HIIT workouts
🧃 Avoid added sugars and processed carbs
😴 Get 7–8 hours of quality sleep daily
💧 Stay hydrated and manage stress levels

⚠️ Disclaimer

This calculator offers an estimate based on body measurements. For medical accuracy, consult a healthcare provider or use advanced tools like DEXA or BIA scans.

🔗 Related Tools

✅ Final Thoughts

Body fat percentage gives you a much clearer picture of your health and fitness than the scale alone. Whether you’re cutting, bulking, or maintaining, use our Body Fat Calculator to stay informed and motivated.