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Body Fat Percentage Calculator

Calculate your body fat percentage

Body Fat Percentage

16.9%

Category

Fitness

Lean Body Mass

146.3 lbs

Fat Mass

29.7 lbs

Units

Body Fat Percentage

16.9%

Category

Fitness

Lean Mass

146.3 lbs

Fat Mass

29.7 lbs

Body Fat Categories

Essential Fat: <6%
Athletic: 6-13%
Fitness: 14-17%
You
Average: 18-24%
Obese: 25%+
0%16.9%35%

Frequently Asked Questions

Q

How do you calculate body fat percentage?

Body fat percentage is calculated using the US Navy method, which uses measurements of waist, neck, hip (for women), height, and weight. The formula accounts for gender differences and provides accurate estimates for most people.

  • US Navy method accuracy is within 3–4% of DEXA scan results for most people
  • Measure waist at navel level, neck at narrowest point, hips at widest point
  • Take measurements in the morning before eating for consistency
  • Use a flexible cloth tape – keep snug but not compressing the skin
  • Measure 3 times and average the readings for best accuracy
Q

What is a healthy body fat percentage?

Healthy body fat ranges: Men: Essential (2-5%), Athletes (6-13%), Fitness (14-17%), Average (18-24%), Obese (25%+). Women: Essential (10-13%), Athletes (14-20%), Fitness (21-24%), Average (25-31%), Obese (32%+).

  • Essential fat (men 2–5%, women 10–13%) is needed for organ function
  • Athletic range (men 6–13%, women 14–20%) requires dedicated training and diet
  • Fitness range (men 14–17%, women 21–24%) is a realistic goal for active adults
  • Visible abs typically appear at 10–14% for men and 16–20% for women
  • Dropping below essential fat levels risks hormonal disruption and bone loss
CategoryMenWomen
Essential Fat2–5%10–13%
Athletes6–13%14–20%
Fitness14–17%21–24%
Average18–24%25–31%
Obese25%+32%+
Q

What is the difference between body fat and BMI?

BMI measures weight relative to height but doesn't account for muscle mass. Body fat percentage measures actual fat vs lean tissue. A muscular person can have high BMI but low body fat, while someone with normal BMI may have high body fat.

  • BMI formula: weight(kg) / height(m)² – ignores body composition entirely
  • A 200 lb muscular athlete at 5'10" has BMI 28.7 (overweight) but may have 12% body fat
  • A 150 lb sedentary person at 5'10" has BMI 21.5 (normal) but may have 28% body fat
  • Body fat % requires measurements (waist, neck, hips) but gives much more useful data
  • DEXA scan ($75–150) is the gold standard for measuring both bone density and body fat
Q

How can I reduce body fat percentage?

To reduce body fat: 1) Calorie deficit (burn more than you consume), 2) Strength training (builds muscle), 3) Cardio exercise, 4) High-protein diet, 5) Adequate sleep, 6) Reduce processed foods, 7) Be patient (1-2% per month is realistic).

  • Target a 500 calorie/day deficit for ~1 lb fat loss per week
  • Eat 0.7–1.0 g protein per lb of body weight to preserve muscle mass
  • Strength train 3–4 days/week – muscle raises resting metabolic rate by 6–7 cal/lb/day
  • Get 7–9 hours of sleep – sleep deprivation increases cortisol and fat storage
  • Realistic fat loss: 1–2% body fat per month; crash dieting loses muscle, not just fat

Example Calculations

1Male Body Fat (176 lbs, 69 in, Waist 33.5 in, Neck 15 in)

Inputs

GenderMale
Weight176 lbs
Height69 in (175.3 cm)
Waist33.5 in (85.1 cm)
Neck15 in (38.1 cm)

Result

Body Fat16.9%
CategoryFitness
Lean Body Mass146.3 lbs
Fat Mass29.7 lbs

All inputs converted to cm: waist = 85.09, neck = 38.1, height = 175.26. BF% = 495 / (1.0324 - 0.19077 × log10(46.99) + 0.15456 × log10(175.26)) - 450 = 495 / 1.0601 - 450 = 16.9%. Fat mass = 176 × 0.169 = 29.7 lbs. Lean mass = 146.3 lbs.

2Female Body Fat (140 lbs, 64 in, Waist 28 in, Neck 12.5 in, Hip 37 in)

Inputs

GenderFemale
Weight140 lbs
Height64 in (162.6 cm)
Waist28 in (71.1 cm)
Neck12.5 in (31.8 cm)
Hip37 in (94.0 cm)

Result

Body Fat25.7%
CategoryAverage
Lean Body Mass104.0 lbs
Fat Mass36.0 lbs

Converted to cm: waist = 71.12, hip = 93.98, neck = 31.75, height = 162.56. BF% = 495 / (1.29579 - 0.35004 × log10(133.35) + 0.22100 × log10(162.56)) - 450 = 495 / 1.0406 - 450 = 25.7%. Fat = 140 × 0.257 = 36.0 lbs. Lean = 104.0 lbs.

Formulas Used

US Navy Method (Men)

BF% = 495 / (1.0324 - 0.19077 × log10(waist - neck) + 0.15456 × log10(height)) - 450

US Navy body fat formula for men. All measurements in centimeters.

Where:

waist= Waist circumference in cm (at navel)
neck= Neck circumference in cm (narrowest point)
height= Height in cm

US Navy Method (Women)

BF% = 495 / (1.29579 - 0.35004 × log10(waist + hip - neck) + 0.22100 × log10(height)) - 450

US Navy body fat formula for women, includes hip measurement.

Where:

waist= Waist circumference in cm
hip= Hip circumference in cm (widest point)
neck= Neck circumference in cm
height= Height in cm

Understanding Body Fat Percentage

Body fat percentage measures the proportion of fat to total body weight.

US Navy method provides accurate estimates using body measurements.

Lower body fat with higher muscle mass indicates better fitness.

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Last Updated: Mar 9, 2026

This calculator is provided for informational and educational purposes only. Results are estimates and should not be considered professional financial, medical, legal, or other advice. Always consult a qualified professional before making important decisions. UseCalcPro is not responsible for any actions taken based on calculator results.

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