Body Fat Percentage Calculator
Estimate your body fat percentage using the U.S. Navy method, then compare your result to age-based healthy ranges.
Tip: Measure at the navel for waist, and at the widest point for hips (women).
What is a good body fat percentage?
A “good” body fat percentage depends on your sex, age, and goals. Body fat is essential for hormone function, organ protection, and long-term health. Too little can be harmful, and too much can raise cardiometabolic risk.
In general, many adults do well in the broad healthy/fitness range—not necessarily the “athlete” range. Sustainable health is usually a better target than extreme leanness.
Typical body fat categories (ACE)
| Category | Men | Women |
|---|---|---|
| Essential fat | 2–5% | 10–13% |
| Athletes | 6–13% | 14–20% |
| Fitness | 14–17% | 21–24% |
| Average | 18–24% | 25–31% |
| Obesity | 25%+ | 32%+ |
How this calculator works
This page uses the U.S. Navy circumference method. It estimates body fat from height and circumference measurements (neck, waist, and hips for women). It is practical and useful for tracking trends over time.
- Men: height, neck, waist
- Women: height, neck, waist, hips
- Optional: weight (to estimate fat mass and lean mass)
No field tool is perfect. Hydration, meal timing, tape placement, and posture can all shift the number slightly.
How to get more accurate measurements
Best practices
- Measure at the same time of day, ideally in the morning.
- Stand relaxed, breathe normally, and avoid sucking in your stomach.
- Keep tape snug but not compressing skin.
- Use the same tape and same anatomical landmarks each time.
- Take 2–3 readings and average them.
How to interpret your result
Your result is a snapshot, not a full diagnosis. A better strategy is to track changes over 8–12 weeks alongside:
- Waist circumference trend
- Strength performance
- Energy, sleep, and recovery
- Lab markers and blood pressure (if available)
If your body fat is above your target, slow and consistent change is usually best. Rapid cutting often causes rebound and muscle loss.
Healthy ways to improve body composition
Nutrition
- Eat enough protein daily.
- Center meals around whole foods and high-fiber carbs.
- Use a modest calorie deficit if fat loss is your goal.
Training
- Lift weights 2–4 times per week to preserve muscle.
- Add regular walking and light activity between workouts.
- Use cardio strategically, not excessively.
Lifestyle
- Prioritize sleep quality and stress management.
- Stay hydrated and reduce alcohol overuse.
- Review progress monthly, not daily.
Important note
This calculator is for education and self-tracking. It does not replace medical advice. If you have an eating disorder history, major metabolic disease, or hormonal concerns, consult a qualified health professional before pursuing aggressive body fat goals.