Body Fat Calculator

The US Navy method used here is accurate to within 3-4% for most people when measurements are taken correctly. For comparison, DEXA scans (the gold standard) have 1-2% error. Factors affecting accuracy include measurement technique, hydration level, and body type. Take measurements consistently at the same time of day for best tracking.

Healthy ranges differ by gender and age. For men: 10-20% is fit, 14-17% is ideal for most. For women: 18-28% is fit, 21-24% is ideal for most. Essential fat (minimum needed for health) is 2-5% for men and 10-13% for women. Athletes may be lower, while healthy older adults may be slightly higher.

Women naturally carry more essential fat for reproductive functions and hormonal health. This includes fat in breasts, hips, and thighs. Women need 10-13% essential fat compared to 2-5% for men. Below these levels, hormonal disruption (like loss of menstruation) can occur. Healthy fitness levels reflect this biological difference.

For waist: Measure at the narrowest point, usually just above the belly button, keeping tape parallel to floor. Don't suck in your stomach. For neck: Measure just below the larynx (Adam's apple), keeping tape level. For women's hips: Measure at the widest point of your buttocks. Use a flexible tape measure snug but not tight.

Body fat percentage is more informative because it distinguishes between fat and muscle mass. A muscular athlete might have a 'overweight' BMI but low body fat. Conversely, someone with normal BMI can have high body fat ('skinny fat'). However, BMI is simpler to calculate and useful for general population health assessments.