Body Fat Calculator
Calculate Your Body Fat Percentage
Enter your measurements below to calculate your Body Fat Percentage (BFP) and assess your body composition.
About Body Fat Calculation
Body fat is the total mass of fat divided by total body mass, expressed as a percentage. It includes essential fat (necessary for life and reproductive functions) and storage fat (accumulated in adipose tissue). Maintaining a healthy body fat percentage is important for overall health, hormone balance, and disease prevention.
Why Body Fat Matters
- Too much body fat increases the risk of heart disease, diabetes, stroke, and certain cancers.
- Too little body fat can cause hormonal imbalances, reproductive issues, and decreased immunity.
- Body fat distribution (visceral vs. subcutaneous) also affects health risk.
How Body Fat is Measured
- U.S. Navy Method: Uses neck, waist, and hip (for females) circumferences and height. Convenient and widely used for field estimates.
- BMI Method: Uses BMI, age, and gender. Less accurate for muscular or very lean individuals.
- Other methods: DEXA, hydrostatic weighing, BIA, skinfold calipers (not included here).
U.S. Navy Method Formulas
For men (metric): BFP = 495 / (1.0324 - 0.19077 × log10(waist - neck) + 0.15456 × log10(height)) - 450
For women (metric): BFP = 495 / (1.29579 - 0.35004 × log10(waist + hip - neck) + 0.22100 × log10(height)) - 450
For US units, use inches for all measurements.
BMI Method Formula
For men: BFP = 1.20 × BMI + 0.23 × Age - 16.2
For women: BFP = 1.20 × BMI + 0.23 × Age - 5.4
Body Fat Categories (ACE)
| Description | Women | Men |
|---|---|---|
| Essential fat | 10-13% | 2-5% |
| Athletes | 14-20% | 6-13% |
| Fitness | 21-24% | 14-17% |
| Average | 25-31% | 18-24% |
| Obese | 32%+ | 25%+ |
Ideal Body Fat Percentages (Jackson & Pollock)
| Age | Women | Men |
|---|---|---|
| 20 | 17.7% | 8.5% |
| 25 | 18.4% | 10.5% |
| 30 | 19.3% | 12.7% |
| 35 | 21.5% | 13.7% |
| 40 | 22.2% | 15.3% |
| 45 | 22.9% | 16.4% |
| 50 | 25.2% | 18.9% |
| 55 | 26.3% | 20.9% |
Potential Health Risks of Excess Body Fat
- Obesity increases risk of heart disease, diabetes, stroke, sleep apnea, and certain cancers.
- Visceral fat (around organs) is more dangerous than subcutaneous fat (under the skin).
- Maintaining a healthy body fat percentage improves longevity, fertility, and quality of life.
Note: These formulas provide estimates. For more accurate results, use professional methods such as DEXA, hydrostatic weighing, or BIA. Consult a healthcare provider for personalized advice.