Body Fat Calculator
Calculate body fat % using US Navy method
Measurements
Enter body measurements
Body Composition
📊 Body Fat Categories
💡 Body Composition Insight
✅ Your body fat is in fitness range. Good muscle-fat ratio!
❓ FAQs
Body fat percentage is the proportion of your body composed of fat. More accurate than BMI for assessing fitness as it distinguishes fat from muscle.
Men:
• Athletes: 6-13%
• Fitness: 14-17%
• Average: 18-24%
• Obese: 25%+
Women:
• Athletes: 14-20%
• Fitness: 21-24%
• Average: 25-31%
• Obese: 32%+
• Neck: Below larynx (Adam's apple)
• Waist: Narrowest point (above navel for men, at navel for women)
• Hip: Widest part of hips (women only)
Use flexible measuring tape, don't pull tight!
1. Caloric deficit (eat less than you burn)
2. Strength training (build muscle)
3. Cardio exercise (HIIT, running)
4. High protein diet (preserves muscle)
5. Adequate sleep (7-9 hours)