Body Fat Calculator

Calculate your body fat percentage and understand your body composition

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Calculate Your Body Fat Percentage

Using US Navy Method - Accurate body composition analysis

Measure below the larynx
At navel level for men, narrowest point for women

Body Fat Percentage Categories

Category Men Women
Essential Fat 2-5% 10-13%
Athletes 6-13% 14-20%
Fitness 14-17% 21-24%
Acceptable 18-24% 25-31%
Obese >25% >32%
Benefits of Healthy Body Fat
  • Better hormone regulation
  • Improved metabolism
  • Enhanced athletic performance
  • Reduced disease risk
  • Better body temperature regulation
How to Reduce Body Fat
  • Create a caloric deficit
  • Increase protein intake
  • Strength training 3-4x/week
  • HIIT cardio exercises
  • Get adequate sleep (7-9 hours)
Measurement Tips
  • Take measurements at the same time of day
  • Use a flexible measuring tape
  • Keep tape snug but not tight
  • Take multiple measurements for accuracy
  • For most accurate results, consider DEXA scan or hydrostatic weighing