Body Fat Calculator
Calculate your body fat percentage using the US Navy Method
Body Measurements
Enter your measurements and click Calculate
Sample Measurements
| Gender | Height | Weight | Waist | Neck | Hip | Result |
|---|---|---|---|---|---|---|
| Male | 175 cm | 75 kg | 85 cm | 37 cm | - | ~18% |
| Female | 165 cm | 60 kg | 75 cm | 32 cm | 95 cm | ~23% |
| Male | 180 cm | 85 kg | 90 cm | 40 cm | - | ~20% |
| Female | 170 cm | 65 kg | 70 cm | 33 cm | 98 cm | ~21% |
Understanding Body Fat Percentage
Body fat percentage tells you how much of your total weight comes from fat versus muscle, bone, and water. Unlike your bathroom scale that just shows total weight, knowing your body fat percentage gives you a clearer picture of your actual fitness level. Two people can weigh exactly the same but look completely different because one has more muscle while the other carries more fat. This is why serious athletes and fitness enthusiasts track body fat instead of just watching the numbers on their scale.
The Navy Method Formula
This calculator uses the US Navy body fat formula, which is one of the most reliable methods available without expensive equipment. The Navy developed this calculation method for assessing their personnel's fitness levels. For men, the formula considers height, waist, and neck measurements. Women need an additional hip measurement because fat distribution differs between genders. The mathematical formulas are:
When taking measurements, be consistent about where you measure. Measure your waist at the narrowest point, typically around your belly button. Your neck should be measured just below the larynx. For women, hip measurement should be taken at the widest point around your buttocks. Stand relaxed and breathe normally when measuring. Taking measurements at the same time of day helps maintain consistency.
What Your Numbers Mean
Men and women have different healthy body fat ranges due to biological differences. Essential fat is necessary for basic physical and physiological health. Men need at least 2-5% essential fat, while women require 10-13% due to reproductive functions. Athletes typically maintain lower percentages through rigorous training and strict nutrition. The fitness category represents healthy active individuals who exercise regularly. Average ranges are typical for most adults who maintain moderate activity levels. Percentages above these ranges indicate increased health risks including cardiovascular disease and diabetes.
Age-Related Changes
| Age Range | Men (Healthy) | Women (Healthy) |
|---|---|---|
| 20-29 years | 11-18% | 16-24% |
| 30-39 years | 12-19% | 17-25% |
| 40-49 years | 14-21% | 19-27% |
| 50-59 years | 16-23% | 21-29% |
| 60+ years | 17-25% | 22-31% |
As we age, maintaining lower body fat becomes more challenging but remains important for health. Metabolism naturally slows down, muscle mass decreases, and hormonal changes affect fat distribution. However, regular exercise and proper nutrition can help maintain healthy body composition throughout life.
Improving Your Body Composition
Reducing body fat percentage requires a combination of cardiovascular exercise, strength training, and proper nutrition. Cardio helps burn calories and reduce overall fat, while strength training builds lean muscle mass. More muscle means higher metabolism even at rest. Focus on eating whole foods with adequate protein to support muscle growth. Avoid crash diets that cause muscle loss along with fat. Sustainable changes work better than extreme measures. Track your progress monthly rather than weekly, as body composition changes take time. Remember that very low body fat percentages aren't necessary or healthy for most people. Find a sustainable level that supports your lifestyle and health goals.