Body Fat Calculator

Calculate your body fat percentage using proven measurement methods. This calculator provides an estimate of your body fat percentage based on your physical measurements.

How to Use This Calculator

1. Select your Gender (male or female)
2. Enter your Age in years
3. Input your Height in inches or centimeters
4. Enter your Weight in pounds or kilograms
5. Provide your Body Measurements:
   • Neck circumference
   • Waist circumference
   • Hip circumference (for females)

Understanding Body Fat Percentage

Body fat percentage is the amount of body fat mass relative to your total body mass. It’s a better indicator of health than BMI (Body Mass Index) as it directly measures body composition.

Healthy Body Fat Percentage Ranges

For Men:

• Essential Fat: 2-5%
• Athletes: 6-13%
• Fitness: 14-17%
• Acceptable: 18-24%
• Obesity: 25%+

For Women:

• Essential Fat: 10-13%
• Athletes: 14-20%
• Fitness: 21-24%
• Acceptable: 25-31%
• Obesity: 32%+

Measurement Tips

For accurate results, follow these guidelines when taking measurements:

Neck Measurement

• Measure around the middle of your neck
• Keep the tape measure level
• Don’t pull too tight
• For men with prominent Adam’s apple, measure just below it

Waist Measurement

• Measure at your natural waistline
• Usually just above your belly button
• Keep the tape measure parallel to the floor
• Measure at the end of a normal exhale

Hip Measurement (Women)

• Measure at the widest part of your hips
• Include the fullest part of your buttocks
• Keep the tape measure level

Understanding Your Results

The calculator uses the U.S. Navy Method for estimating body fat percentage. This method has been validated against hydrostatic weighing and is considered accurate for most people.

Factors Affecting Accuracy

• Time of day
• Hydration levels
• Recent physical activity
• Measurement technique
• Individual body composition variations

Tips for Reducing Body Fat

1. Maintain a Balanced Diet

   • Create a moderate caloric deficit
   • Eat adequate protein
   • Include healthy fats and complex carbohydrates

2. Exercise Regularly

   • Combine strength training and cardio
   • Focus on compound exercises
   • Maintain consistency

3. Lifestyle Factors

   • Get adequate sleep
   • Manage stress
   • Stay hydrated
   • Be patient and consistent

When to Seek Professional Help

Consider consulting a healthcare provider if:

• Your body fat percentage is extremely high or low
• You’re having difficulty losing fat despite lifestyle changes
• You have underlying health conditions
• You need personalized guidance for your fitness journey