Body Fat Percentage Calculator

Track body composition changes accurately. Body fat percentage helps gauge fitness progress. Essential fat (6-13% men, 14-20% women) supports basic bodily functions. Athletes (6-13% men, 14-21% women) maintain lean physiques through dedicated training — this zone indicates serious conditioning. Fitness (14-17% men, 21-24% women) shows regular exercise and good health. Average (18-24% men, 25-31% women) is typical for most people. The U.S. Navy method gives a solid estimate when DEXA or caliper measurements aren't available. For competitive bodybuilding or endurance racing, staying in the Athletes zone balances performance and health.

How to Use This Tool

Enter your gender.
Measure waist, neck, and height.
Women: also measure hip circumference.
Click Calculate to see your body fat percentage.

The Formula

U.S. Navy formula uses log-based ratios of circumference measurements.

Why It Matters

You are a 28-year-old male athlete: 180 lbs, 34-inch waist, 15-inch neck, 70-inch height. The U.S. Navy method estimates 12.5% body fat — in the Athletic range. For competitive endurance sports, males typically target 6-13%. If you're training for a marathon, staying in the Athletic zone (6-13%) gives you the best power-to-weight ratio. Dropping below Essential fat can harm hormone function and immune response.