Body Fat Calculator
Estimate your body fat percentage, fat mass and lean mass
// Body Composition
// Body Fat Categories
| Category | Men | Your Status |
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// Weight to Reach Next Category
// Method Comparison
How Body Fat Is Calculated
This calculator offers three methods to estimate body fat percentage. Each uses different measurements and has different accuracy characteristics. No home method is as accurate as DEXA scanning or hydrostatic weighing, but these methods provide a useful estimate.
US Navy Method
Uses circumference measurements — waist, neck, and (for women) hips — along with height. It was developed by the US military and is widely used for its ease of measurement. Accuracy is typically within 3–4% of actual body fat.
BMI-Based Estimate
Estimates body fat from BMI, age and sex using a published regression formula. Less accurate than circumference or skinfold methods, as BMI cannot distinguish muscle from fat, but useful when circumference measurements are not available.
Jackson-Pollock 3-Site Skinfold
Uses caliper measurements at three skinfold sites. For men: chest, abdomen, thigh. For women: tricep, suprailiac, thigh. This method can be very accurate (within 2–3%) when performed consistently by a trained practitioner.
From the Blog
// Accuracy Order
DEXA > Hydrostatic > Air displacement > Skinfold > Navy circumference > BMI. No home method matches lab testing.
// Measure Consistently
For tracking trends, always measure at the same time of day (morning, fasted) and use the same method each time.
// Essential Fat
Essential fat (3–5% men, 10–13% women) is necessary for organ function. Going below this is dangerous.
// Muscle Matters
Losing fat while preserving lean mass is the goal. Track both fat mass and lean mass, not just the percentage.