How to Use This Body Fat Calculator
Our free body fat calculator gives you accurate estimates in seconds. Enter your numbers above and hit Calculate — results update instantly.
All calculations use current 2026 rates and formulas. Results are estimates to help you plan — always verify with a licensed professional for final numbers.
Frequently Asked Questions
What is a healthy body fat percentage?
For men: essential fat 2-5%, athletes 6-13%, fitness 14-17%, average 18-24%, obese 25%+. For women: essential fat 10-13%, athletes 14-20%, fitness 21-24%, average 25-31%, obese 32%+.
How is body fat percentage measured?
Methods include DEXA scan (most accurate), hydrostatic weighing, skinfold calipers, bioelectrical impedance (bathroom scales), and tape measure calculations. This calculator uses the Navy tape measure method.
How can I lower my body fat percentage?
Combine a calorie deficit with strength training to preserve muscle. Cardio exercise burns calories. High protein intake (0.7-1g per pound of body weight) helps maintain muscle while losing fat.
What is the Navy body fat formula?
For men: 86.010 x log10(abdomen - neck) - 70.041 x log10(height) + 36.76. For women: 163.205 x log10(waist + hip - neck) - 97.684 x log10(height) - 78.387. This is the US Navy standard formula.
How often should I measure body fat?
Measure every 2-4 weeks for the most useful data. Daily measurements fluctuate too much to be meaningful. Track trends over weeks and months rather than day-to-day changes.