Body Fat Percentage Calculator
Calculate your body fat percentage using the Navy Method formula, which uses waist, neck, and hip measurements.
What is Body Fat Percentage?
Body fat percentage is the amount of fat mass in your body compared to your total body mass. It's a more accurate measure of fitness than BMI because it distinguishes between fat and lean mass (muscle, bone, organs, etc.).
Body Fat Percentage Categories
| Classification | Women | Men |
|---|---|---|
| Essential Fat | 10-13% | 2-5% |
| Athletes | 14-20% | 6-13% |
| Fitness | 21-24% | 14-17% |
| Average | 25-31% | 18-24% |
| Obese | 32%+ | 25%+ |
Navy Method Formula
The Navy Method uses body circumference measurements to estimate body fat percentage. It's more accurate than BMI and simpler than skinfold measurements.
For men:
Body Fat % = 86.010 × log10(abdomen - neck) - 70.041 × log10(height) + 36.76
For women:
Body Fat % = 163.205 × log10(waist + hip - neck) - 97.684 × log10(height) - 78.387
Where all measurements are in centimeters.
Other Methods to Measure Body Fat
- Skinfold Measurements: Uses calipers to measure fat thickness at specific body sites.
- Bioelectrical Impedance Analysis (BIA): Sends a small electrical current through the body to measure impedance, which is used to estimate body fat.
- Dual-Energy X-ray Absorptiometry (DEXA): A type of X-ray that measures bone density, lean mass, and fat mass with high accuracy.
- Hydrostatic Weighing: Underwater weighing that uses Archimedes' principle to determine body density and calculate body fat.
- Air Displacement Plethysmography (Bod Pod): Uses air displacement to measure body volume and calculate density and body fat.
Why Body Fat Percentage Matters
Body fat percentage is important for several reasons:
- It's a better indicator of health risks than weight alone
- It helps distinguish between fat loss and muscle loss during weight changes
- It can guide fitness and nutrition goals more effectively
- It provides a more accurate picture of body composition than BMI
- It can help track progress in fitness programs
Tips for Reducing Body Fat
- Create a moderate calorie deficit through diet and exercise
- Incorporate strength training to preserve or build muscle mass
- Include both cardio and resistance training in your exercise routine
- Focus on whole, nutrient-dense foods and adequate protein intake
- Stay hydrated and get adequate sleep
- Be patient and consistent - healthy fat loss takes time