Free Body Fat Calculator: Estimate Your Body Fat Percentage
Calculate your body fat percentage, lean mass, and ideal body fat based on age and gender
This Body Fat Calculator estimates your body fat percentage based on the U.S. Navy method and the BMI method. For the most accurate measurements, measure to the nearest 0.5 cm or 1/4 inch.
Body Fat Categories
| 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+% |
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Understanding Body Fat Percentage
What Is Body Fat?
Body fat percentage is the total mass of fat divided by total body mass, multiplied by 100. It's an important health metric that gives a clearer picture of your fitness than weight alone.
Essential vs. Storage Fat
Essential fat (2-5% in men, 10-13% in women) is necessary for basic health.Storage fat accumulates when excess calories are consumed and not burned off.
Health Implications
Excess body fat, particularly visceral fat (stored around organs), is associated with:
Measurement Methods
This calculator uses two methods:
U.S. Navy Method
Uses body circumference measurements and height to estimate body fat percentage.
BMI Method
Uses Body Mass Index along with age and gender to estimate body fat percentage.
For more precise measurements, methods like DEXA scans, hydrostatic weighing, or bioelectrical impedance analysis can be used.
How to Reduce Body Fat
Create a Calorie Deficit
Consume fewer calories than you burn. A moderate deficit of 500-750 calories per day is generally recommended for sustainable fat loss.
Strength Training
Resistance training helps maintain muscle mass during fat loss and can increase your resting metabolic rate.
Cardiovascular Exercise
A combination of moderate-intensity steady-state cardio and high-intensity interval training (HIIT) is effective for fat loss.
Increase Protein Intake
Higher protein diets help preserve lean muscle mass during weight loss and increase satiety, which can help reduce overall calorie intake.
Improve Sleep & Manage Stress
Poor sleep and chronic stress can lead to weight gain and higher body fat. Aim for 7-9 hours of quality sleep per night and practice stress management techniques.
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Disclaimer: This calculator provides an estimate of body fat percentage and should not be used as a substitute for professional medical advice. For accurate body composition analysis, consult with a healthcare professional.