Body Fat Calculator
Estimate your body fat percentage using measurements like weight, height, age, gender, neck, and waist circumference.
* All calculations are approximate.
How Body Fat Calculator Works?
Estimate your body fat percentage using measurements like weight, height, age, gender, neck, and waist circumference.
Enter your weight, height, age, gender, neck circumference, and waist circumference.
The calculator uses the U.S. Navy body fat formula, which applies logarithmic calculations to your circumference measurements.
For men, the formula uses waist minus neck circumference relative to height. For women, waist plus hip minus neck is used.
Body fat percentage is derived, and lean body mass is calculated as total weight minus fat mass.
Your result is classified into a fitness category (essential fat, athlete, fit, acceptable, or obese).
Formula Used
Men: %BF = 86.010 x log10(waist - neck) - 70.041 x log10(height) + 36.76 | Lean Mass = Weight x (1 - Body Fat %/100)
The Navy method is a reasonable estimate but less accurate than DEXA scans or hydrostatic weighing. Measure consistently at the same time of day for best tracking.
Important — Read Before You Decide
- Body fat percentage is a better health indicator than weight alone
- Essential fat levels differ between men (2-5%) and women (10-13%)
- The U.S. Navy method used here provides a reasonable estimate but is not as accurate as DEXA scans
- Body fat distribution matters — visceral fat around organs is more dangerous than subcutaneous fat
- Athletes typically have lower body fat percentages than the general population
- Body fat percentage naturally increases with age even if weight stays the same
- Hormonal changes, medication, and genetics all influence body fat storage
- Consult a healthcare professional for precise body composition analysis
What Happens If You Ignore These?
- Excess body fat increases the risk of type 2 diabetes, heart disease, and stroke
- Very low body fat can lead to hormonal imbalances, weakened immunity, and organ damage
- High visceral fat is linked to increased inflammation and metabolic syndrome
- Carrying excess body fat places extra stress on joints, leading to chronic pain
- Ignoring body composition can mask health risks even at a normal weight (skinny fat)
Smart Tips
- Measure your waist and neck at the same time of day for consistent results
- Combine strength training with cardio to reduce body fat while preserving muscle
- Aim for gradual fat loss of 0.5-1% body fat per month for sustainable results
- Prioritize protein intake to support lean muscle mass during fat loss
- Get 7-9 hours of sleep — poor sleep increases fat-storing hormones like cortisol
- Take measurements weekly and track trends rather than fixating on a single reading
Frequently Asked Questions
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