Body Fat Calculator

Discover your body fat percentage effortlessly with our Body Fat Calculator, utilizing precise measurements to estimate your overall body fat. Opt for the “Metric Units” tab if you prefer the International System of Units (SI).

Abdominal Circumference:
(measure around belly button)

For optimal accuracy, ensure measurements are taken to the nearest 1/4 inch (0.5 cm). Our calculation incorporates the U.S. Navy method and additionally provides body fat percentage through the BMI method, both outlined below for your comprehensive assessment.

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The American Council on Exercise Body Fat Categorization

CategoryBody FatWeight
Essential2 to 5.9 %52.6 to 54.8 kg
Athletes6 to 13.9 %54.9 to 59.9 kg
Fitness14 to 17.9 %60 to 62.8 kg
Acceptable18 to 24.9 %62.9 to 68.7 kg
Obese25 % and over68.8 kg and over

Jackson & Pollock Ideal Body Fat Percentages


Understanding Body Fat: More Than Just Weight

Ever heard of the term "adipose tissue"? That's the scientific way of referring to body fat. It's not just a passive substance; it's a dynamic player with key roles in our body. Picture it as a multitasking marvel—it stores lipids for energy, secretes essential hormones, and provides a cushion for organs while insulating us.

Now, there are two types of body fat: essential and storage. Essential body fat is like the body's safety net, maintaining life functions. Men usually carry around 2-5%, while women have a slightly higher 10-13%. Striking a balance is crucial; for men, a healthy range is 8-19%, and for women, it's 21-33%. Too much or too little can be problematic, so consulting a medical professional is wise.

Storage fat, on the other hand, is the fat that accumulates in adipose tissue. Some is okay, but too much, whether subcutaneous (around organs) or visceral (within the abdominal cavity), can spell trouble. Excess body fat leads to being overweight and, if not managed, progresses to obesity. However, being overweight isn't solely about excess body fat; it's a mix of various factors like muscle, bone density, and water content.

The rate at which body fat piles up varies—genetics, behavior, and lifestyle play a role. Managing diet and exercise is a proven method to trim stored fat. It's essential to note that men and women store fat differently, and this changes over time. After 40 or menopause, hormonal changes can shift fat storage, emphasizing the importance of holistic health practices.

Body Fat Calculator -

Navigating the Impact of Obesity: A Closer Look

The World Health Organization (WHO) doesn't shy away from the stark reality—obesity is a leading player in the global stage of preventable causes of death. With estimates ranging from 111,909 to 365,000 yearly fatalities in the U.S., it's not merely a statistic but a cause for alarm. Picture this: 36.5% of U.S. adults fall under the umbrella of obesity, as defined by the Centers for Disease Control and Prevention.

Obesity isn't just a number on a scale; it's intricately linked to a dip in the quality of life, struggles with mental health, and issues like obstructive sleep apnea. Beyond that, it's entangled with heavy hitters in the global mortality arena—cardiovascular disease, stroke, cancers, and diabetes. These aren't just potential complications; they're life reducers, prompting researchers globally to dissect the complexities of obesity as a medical concern.

Now, let's revisit the fat narrative. It's not just a storage unit; it's a hormonal maestro. Disrupting the harmony of these essential hormones, be it excess or deficiency, throws a wrench into the body's delicate machinery. Studies spotlight excess body fat, especially around the abdomen, as a disruptor of this hormonal dance. Enter visceral fat, the hidden orchestrator releasing cytokines—proteins influencing cell communication, potentially elevating the risk of cardiovascular disease.

And there's more to the story. Visceral fat plays a direct role in the drama of "bad cholesterol" (LDL) shooting up and "good cholesterol" (HDL) taking a nosedive, setting the stage for clogged arteries and heart complications. Add insulin resistance to the plot—cells snubbing insulin's cues, paving the way for high blood sugar and a potential detour to type 2 diabetes. It's a narrative where excess visceral fat doesn't just linger; it actively scripts measurable and negative impacts on a person's health. Curious about your own journey? Dive into the realms of awareness with a body fat calculator to better understand your unique narrative.

Decoding Body Fat Percentage: Your Personal Metrics Guide

Ever wondered about the nitty-gritty of measuring body fat? There's more to it than a simple scale, and we're here to unravel the process using a U.S. Navy-approved method. Brace yourself for some numbers and equations developed at the Naval Health Research Center in 1984 by Hodgdon and Beckett.

First up, let's grab the tape:

  1. Measure the waist circumference at navel height for men and at the narrowest width for women. No tummy tucking allowed!
  2. Move on to the neck, measuring below the larynx, tape sloping down. Keep that neck natural, no flaring.
  3. For the ladies, don't forget the hips—measure at the widest horizontal point.

Got the stats? Now, let the math games begin with these formulas:

For Males:

  • USC Units: BFP = 86.010×log10(abdomen-neck) - 70.041×log10(height) + 36.76
  • SI Units: BFP = 495 / (1.0324 - 0.19077×log10(waist-neck) + 0.15456×log10(height) - 450)

For Females:

  • USC Units: BFP = 163.205×log10(waist+hip-neck) - 97.684×(log10(height)) - 78.387
  • SI Units: BFP = 495 / (1.29579 - 0.35004×log10(waist+hip-neck) + 0.22100×log10(height) - 450)

Remember, these are estimates based on various assumptions. For pinpoint accuracy, instruments like bioelectric impedance analysis or hydrostatic density testing are the go-to.

But wait, there's more! Enter the BMI Method:

Calculate your BMI using our handy calculator, and then use these formulas to estimate body fat percentage:

For Adults (Male and Female):

  • BFP = 1.20 × BMI + 0.23 × Age - 16.2 (males) / - 5.4 (females)

For Boys:

  • BFP = 1.51 × BMI - 0.70 × Age - 2.2

For Girls:

  • BFP = 1.51 × BMI - 0.70 × Age + 1.4

Now you're armed with the tools to decode your body's unique metrics. Keep in mind, it's a journey of estimates, but it adds a fun twist to understanding your health. Dive in and explore the numbers with our body fat calculator!


What is body fat?

Ever heard of adipose tissue? It's not just a fancy term; it's the unsung hero that stores energy in the form of lipids. But that's not its only gig—it plays bodyguard by cushioning and insulating you. Picture it as your body's versatile storage unit.
Now, let's dive into the fat talk. Your body has a dynamic duo: essential and storage body fat. Essential fat is like the VIP of fats, crucial for life and reproductive functions. Interestingly, women get a bit more of this VIP treatment, thanks to the intricacies of childbearing and hormonal functions. It's not just about survival; it's about thriving.
Then there's storage body fat, the extra mass that hangs around. But don't be quick to label it unnecessary; it's like a protective shield for your abdomen and internal organs. Think of it as your body's way of having a little extra in the reserves, just in case.

How to calculate body fat?

Curious about your body composition? Our nifty body fat percentage calculator is here to help you peek behind the curtain. Before we dive in, though, a friendly reminder: while our calculator is pretty smart, it's not a substitute for a chat with your doctor. Think of it as a compass, not a GPS; a helpful guide, but not the ultimate destination.
Let's make it simple. To get started, gather some basic info:
Age & Gender: The building blocks of your uniqueness.
Weight: Step on the scale in the morning, pre-breakfast, sans clothes for the most accurate read.
Height: Stand tall, measure from the floor to the tip of your head—no shoes allowed!
Once you've got the digits, feed them into our body fat calculator. Wondering about the magic happening behind the scenes? Here's the formula:

Body Fat % = –44.988 + (0.503 × age) + (10.689 × gender) + (3.172 × BMI) – (0.026 × BMI²) + (0.181 × BMI × gender) – (0.02 × BMI × age) – (0.005 × BMI² × gender) + (0.00021 × BMI² × age)

Let's decode that:
: Male = 0, Female = 1.
BMI: Weight/height² [kg/m]².
This equation has the stamp of approval from the American Diabetes Association, tested on 6,510 people with an estimated error of 4.66%. It's a solid ballpark figure, but keep in mind, due to the wonderful variety of body types out there, it might not be 100% spot-on. For instance, a fitness buff with bulging muscles might tip the scales, but it doesn't mean they're on Team Obesity.

Is my body fat percentage normal?

So, you've crunched the numbers and determined your body fat percentage—now what? Let's decode it by comparing with recommended values. The American Council on Exercise has laid out the averages for different groups, giving you a yardstick to measure against:

Essential Fat: 10–13% (women), 2–5% (men)
Athletes: 14–20% (women), 6–13% (men)
Fitness Enthusiasts: 21–24% (women), 14–17% (men)
Average Folks: 25–31% (women), 18–24% (men)
Obese Zone: 32%+ (women), 25%+ (men)

Let's break it down. If your body fat percentage sits below 31% for women or 24% for men, congratulations—you're comfortably in the average range, and there's no need to stress. However, higher levels of body fat might raise a flag, warranting a closer look at your health.
To put things in perspective, let's peek at the average body fat percentages of Americans between 1999–2004, courtesy of the National Health and Nutrition Examination Survey in the United States. It's like taking a snapshot of where you stand in the larger picture.
Remember, your body fat percentage is more than a statistic; it's a glimpse into your overall health. If you're curious or want a precise understanding, consider exploring the numbers further with a body fat calculator—it's like a personalized journey through your body's unique landscape.