Essential fat: 2-5% men, 10-13% women • Athletic: 6-13% men, 14-20% women • Fitness: 14-17% men, 21-24% women • Average: 18-24% men, 25-31% women • Obese: 25%+ men, 32%+ women
This is an estimate. DEXA scan or hydrostatic weighing is more accurate.
Body fat percentage is the proportion of fat tissue in your body compared to lean mass (muscle, bone, organs, water). Unlike BMI, which only considers weight and height, body fat percentage gives a more accurate picture of your body composition.
Body fat categories for men:
Essential fat: 2-5% | Athletic: 6-13% | Fitness: 14-17% | Average: 18-24% | Obese: 25%+
Body fat categories for women:
Essential fat: 10-13% | Athletic: 14-20% | Fitness: 21-24% | Average: 25-31% | Obese: 32%+
This calculator uses the US Navy circumference method, which estimates body fat using neck, waist, and hip measurements. It has an accuracy of about ±3-4% compared to DEXA scans. While not as precise as clinical methods, it's the most practical home measurement technique.
Neck: Measure just below the larynx (Adam's apple), with tape sloping slightly downward in front.
Waist: Measure at the narrowest point, usually at belly button level. Keep tape snug but not compressing skin.
Hip (women only): Measure at the widest point of the hips/glutes.
Take measurements in the morning, before eating, for most consistent results.
This is an estimate. DEXA scan, hydrostatic weighing, or BodPod provide more accurate results. Body fat is one of many health indicators — focus on trends, not single measurements.
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