Body Fat Calculator
Using the accurate U.S. Navy Method.
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Your Body Fat Percentage
0.0%
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Body Composition
Fat Mass
0 kg
Lean Mass
0 kg
What is Body Fat Percentage?
Body Fat Percentage is the total mass of fat divided by total body mass, multiplied by 100. Unlike BMI, which assumes weight is bad, Body Fat Percentage distinguishes between muscle and fat.
A person can have a "Normal" BMI but a high body fat percentage (often called "Skinny Fat").
Why the U.S. Navy Method?
The U.S. Navy Method is widely considered the most accurate non-clinical way to estimate body fat. It uses specific body measurements (Neck, Waist, and Hip) to calculate body density.
Body Fat Categories
| Category | Men | Women |
|---|---|---|
| Essential Fat | 2-5% | 10-13% |
| Athletes | 6-13% | 14-20% |
| Fitness | 14-17% | 21-24% |
| Average | 18-24% | 25-31% |
| Obese | 25%+ | 32%+ |
How to Reduce Body Fat?
- Calorie Deficit: Eat fewer calories than your TDEE. Use our Calorie Calculator to find your number.
- Strength Training: Lifting weights helps preserve Lean Mass while burning Fat Mass.
- High Protein: Protein is essential for muscle retention during weight loss.