Body Fat Percentage Calculator

The US Navy method is accurate to within 3-4% for most people when measurements are taken correctly. It uses circumference measurements of the neck, waist, and hips (for women) along with height. While not as precise as DEXA scans or hydrostatic weighing, it is the most reliable formula-based estimate that requires no specialised equipment.

The BMI-based method uses the Deurenberg formula which estimates body fat from your BMI, age, and gender. The formula is: Body Fat % = 1.20 x BMI + 0.23 x Age - 16.2 (for males) or - 5.4 (for females). This method is less accurate than the Navy method, especially for muscular individuals, but requires fewer measurements.

Essential fat is the minimum amount of fat your body needs to function. It insulates organs, enables hormone production, and supports cell structure. For men this is approximately 2-5% and for women 10-13%. Going below essential fat levels is dangerous. Storage fat is excess energy stored under the skin and around organs that can be reduced through diet and exercise.

Women naturally carry more body fat than men due to biological functions including reproductive health, hormone production, and breastfeeding. A healthy body fat range for women is roughly 21-32% compared to 14-25% for men. The essential fat minimum is also higher for women (10-13%) versus men (2-5%). These differences are normal and do not indicate poor fitness.

For the waist, measure at the narrowest point of your torso, usually at or just above the belly button. Stand relaxed and do not suck in your stomach. For the neck, measure just below the larynx (Adam's apple) and angle the tape slightly downward at the front. For hips (women), measure at the widest point of your buttocks. Use a flexible tape measure and keep it snug but not tight.