Body Fat Calculator

The US Navy body fat formula is considered reasonably accurate for most people:

• Typically accurate within 3-4% of results from underwater weighing
• More accurate than BMI for assessing body composition
• Used by military branches for fitness assessments
• May be less accurate for very lean or very muscular individuals
• DEXA scans and hydrostatic weighing are more precise but require special equipment

Healthy body fat percentages vary by gender and age:

• Essential Fat: 2-5% (men), 10-13% (women) - minimum needed for health
• Athletes: 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)

Body fat naturally increases with age, so slightly higher percentages may be healthy for older adults.

Accurate measurements are crucial for reliable results:

• Waist: Measure at the narrowest point or at navel level, standing relaxed without sucking in
• Neck: Measure just below the larynx (Adam's apple), looking straight ahead
• Hips (women): Measure at the widest point of your buttocks
• Use a flexible measuring tape that sits flat against your skin
• Measure in the morning before eating for consistency
• Take each measurement twice and use the average

Body fat percentage and BMI measure different aspects of body composition:

• BMI: Simple ratio of weight to height; doesn't distinguish between fat and muscle
• Body Fat %: Estimates actual fat tissue as a percentage of total body weight
• A muscular person may have high BMI but low body fat
• Someone with normal BMI might have high body fat (sometimes called "skinny fat")
• Body fat percentage is generally a better indicator of health risks
• Both measurements have value when used together