“Use this Body Fat Calculator to estimate your total body fat using simple measurements.This calculator shows how much fat is in your body. It helps you understand your real fitness level, track fat loss more accurately than weight, and plan better for weight loss or muscle gain. Supports metric units and uses the trusted U.S. Navy and BMI methods for reliable results.”
Body Fat Calculator
◉ U.S. Navy + BMI Method
Body Fat Calculator
Accurately estimate your body fat percentage, lean mass, fat mass, and ideal targets — with full reference tables.
yrs
lbs
in
e.g. 5 ft 10 in = 70 inches
in
Below Adam's apple
in
At navel level (men) / Narrowest point (women)
in
Widest point of hips
⚠ Please fill in all required fields with valid numbers.
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Body Fat Percentage
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U.S. Navy Method
Fat Mass
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Lean Body Mass
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Ideal BF% (J&P)
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Fat to Lose for Ideal
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Body Fat % (BMI Method estimate)
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Body Fat Categories
American Council on Exercise (ACE)
| Category | Women | Men |
|---|---|---|
| Essential fat | 10 – 13% | 2 – 5% |
| Athletes | 14 – 20% | 6 – 13% |
| Fitness | 21 – 24% | 14 – 17% |
| Average | 25 – 31% | 18 – 24% |
| Obese | 32%+ | 25%+ |
Ideal Body Fat by Age
Jackson & Pollock standards
| Age | Women | Men |
|---|---|---|
| 20 | 17.7% | 8.5% |
| 25 | 18.4% | 10.5% |
| 30 | 19.3% | 12.7% |
| 35 | 21.5% | 13.7% |
| 40 | 22.2% | 15.3% |
| 45 | 22.9% | 16.4% |
| 50 | 25.2% | 18.9% |
| 55 | 26.3% | 20.9% |
How to Take Measurements Correctly
1
Neck: Measure below the larynx (Adam's apple). Tape slopes slightly downward to the front. Do not flare your neck outwards.
2
Waist (men): Measure horizontally at the navel level. Do not suck your stomach in — relax normally.
3
Waist (women): Measure at the narrowest point of your torso, usually just above the navel.
4
Hip (women only): Measure at the largest horizontal circumference of the hips and buttocks area.
This calculator uses the U.S. Navy circumference method (Hodgdon & Beckett, 1984) and the BMI method. Results are estimates only. For precise measurement, consult a healthcare professional or use methods like DEXA scan or hydrostatic weighing.
