🌿 Health → Body Fat Calculator
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Body Fat Calculator
Estimate your body fat percentage using simple body measurements — no equipment needed.

// Your Measurements

yr
cm
cm
cm
Estimated Body Fat
0%
Category
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Fat Mass
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Lean Mass
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⚠️ Disclaimer: This tool is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making health decisions.

What is this Tool?

The Body Fat Calculator estimates your body fat percentage using the US Navy circumference method — one of the most accessible and reasonably accurate methods that requires only a measuring tape. Body fat percentage is a more meaningful health indicator than weight or BMI alone, as it distinguishes between fat mass and lean mass (muscle, bone, organs, water).

How to Use This Calculator

1
Select your gender — the formula differs for males and females.
2
Enter your age, height, neck circumference, and waist circumference.
3
Females also need to enter hip circumference.
4
Measure all circumferences at the widest point while keeping the tape horizontal.
5
Your estimated body fat percentage and category are shown instantly.

Why This Matters

  • More accurate health indicator than BMI alone
  • Helps set specific fat loss vs muscle gain goals
  • Tracks body composition changes during fitness programmes
  • Understand if your weight is coming from fat or muscle
  • Identifies whether you have dangerous levels of visceral fat

Frequently Asked Questions

Q: Where do I measure waist circumference?
A: Measure at the narrowest point of your torso, usually just above the belly button. Keep the tape horizontal and measure after a normal exhale.
Q: What is a healthy body fat percentage?
A: For men: 8-19% is healthy, 20-24% is acceptable, 25%+ is obese. For women: 21-32% is healthy, 33-38% is acceptable, 39%+ is obese. Athletes are typically much lower.
Q: Is the Navy method accurate?
A: The US Navy method has an error margin of about ±3-4% compared to more precise methods like DEXA scans. It is accurate enough for general health tracking.
Q: Can I reduce body fat without losing weight?
A: Yes — body recomposition. By resistance training and eating adequate protein, you can simultaneously gain muscle and lose fat, keeping your weight the same while improving body composition.
💡 Pro Tip: Visceral fat (fat around internal organs) is more dangerous than subcutaneous fat (fat under the skin). Even people with 'normal' body fat can have high visceral fat. A waist circumference above 90cm for men or 80cm for women in India indicates high visceral fat risk.