Body Fat Percentage Calculator
Measure your body fat percentage with scientific accuracy using multiple validated methods
Your Measurements
Results
Body Fat Percentage
Fat Mass
Lean Mass
BMI
Visceral Fat
Health Risk Assessment
Your visceral fat level indicates moderate risk. Consider increasing aerobic activity and reducing refined carbohydrates.
Athletes
Men: 6-13%
Women: 14-20%
Fitness
Men: 14-17%
Women: 21-24%
Average
Men: 18-24%
Women: 25-31%
Obese
Men: 25%+
Women: 32%+
Scientific Methods Used
U.S. Navy Method
Developed by the Naval Health Research Center. Uses neck, waist, and hip (women) circumference measurements to estimate body fat percentage with 93-97% accuracy.
Formula for Men:
BF% = 86.010 × log10(abdomen - neck) - 70.041 × log10(height) + 36.76
YMCA Method
Originally developed for fitness programs. Uses waist circumference, weight, and gender to estimate body fat. Validated against hydrostatic weighing.
CUN BAE Method
Clinica Universidad de Navarra Body Adiposity Estimator. Uses weight, height, age, and sex. Particularly accurate for BMI-based classification.
Formula:
BF% = -44.988 + (0.503 × age) + (10.689 × sex) + (3.172 × BMI) - (0.026 × BMI²)
Frequently Asked Questions
Healthy ranges vary by gender and age:
Men
- Essential: 2-5%
- Athletes: 6-13%
- Fitness: 14-17%
- Average: 18-24%
- Obese: 25%+
Women
- Essential: 10-13%
- Athletes: 14-20%
- Fitness: 21-24%
- Average: 25-31%
- Obese: 32%+
Our calculator combines three validated methods (Navy, YMCA, CUN BAE) with accuracy ranging from 93-97% for most populations. For clinical precision, consider DEXA scans or hydrostatic weighing which are 99% accurate.
Factors affecting accuracy:
- Consistency of measurements
- Hydration status
- Measurement technique
- Body type (less accurate for athletes)
Effective strategies based on research:
- Nutrition: Calorie deficit (300-500 kcal/day), high protein intake (1.6-2.2g/kg), reduce refined carbs
- Exercise:
- Resistance training 3-5x/week
- HIIT 2-3x/week
- Aerobic exercise (150 mins/week)
- Lifestyle: 7-9 hours sleep, stress management, hydration
Note: Aim for 0.5-1% body fat reduction per week for sustainable results.
BMI (Body Mass Index) is a simple weight-to-height ratio, while body fat percentage measures the actual proportion of fat in your body:
- BMI is calculated as weight (kg) divided by height (m) squared
- Body fat percentage requires specific measurements or equipment to estimate actual fat mass
- BMI doesn't distinguish between muscle and fat, while body fat percentage provides a more accurate health assessment
- An athlete may have a high BMI but low body fat percentage due to muscle mass
Body Fat Percentage Calculator
Measure your body fat percentage with scientific accuracy using multiple validated methods
Your Measurements
Results
Body Fat Percentage
Fat Mass
Lean Mass
BMI
Visceral Fat
Health Risk Assessment
Your visceral fat level indicates moderate risk. Consider increasing aerobic activity and reducing refined carbohydrates.
Athletes
Men: 6-13%
Women: 14-20%
Fitness
Men: 14-17%
Women: 21-24%
Average
Men: 18-24%
Women: 25-31%
Obese
Men: 25%+
Women: 32%+
Scientific Methods Used
U.S. Navy Method
Developed by the Naval Health Research Center. Uses neck, waist, and hip (women) circumference measurements to estimate body fat percentage with 93-97% accuracy.
Formula for Men:
BF% = 86.010 × log10(abdomen - neck) - 70.041 × log10(height) + 36.76
YMCA Method
Originally developed for fitness programs. Uses waist circumference, weight, and gender to estimate body fat. Validated against hydrostatic weighing.
CUN BAE Method
Clinica Universidad de Navarra Body Adiposity Estimator. Uses weight, height, age, and sex. Particularly accurate for BMI-based classification.
Formula:
BF% = -44.988 + (0.503 × age) + (10.689 × sex) + (3.172 × BMI) - (0.026 × BMI²)
Frequently Asked Questions
Healthy ranges vary by gender and age:
Men
- Essential: 2-5%
- Athletes: 6-13%
- Fitness: 14-17%
- Average: 18-24%
- Obese: 25%+
Women
- Essential: 10-13%
- Athletes: 14-20%
- Fitness: 21-24%
- Average: 25-31%
- Obese: 32%+
Our calculator combines three validated methods (Navy, YMCA, CUN BAE) with accuracy ranging from 93-97% for most populations. For clinical precision, consider DEXA scans or hydrostatic weighing which are 99% accurate.
Factors affecting accuracy:
- Consistency of measurements
- Hydration status
- Measurement technique
- Body type (less accurate for athletes)
Effective strategies based on research:
- Nutrition: Calorie deficit (300-500 kcal/day), high protein intake (1.6-2.2g/kg), reduce refined carbs
- Exercise:
- Resistance training 3-5x/week
- HIIT 2-3x/week
- Aerobic exercise (150 mins/week)
- Lifestyle: 7-9 hours sleep, stress management, hydration
Note: Aim for 0.5-1% body fat reduction per week for sustainable results.
BMI (Body Mass Index) is a simple weight-to-height ratio, while body fat percentage measures the actual proportion of fat in your body:
- BMI is calculated as weight (kg) divided by height (m) squared
- Body fat percentage requires specific measurements or equipment to estimate actual fat mass
- BMI doesn't distinguish between muscle and fat, while body fat percentage provides a more accurate health assessment
- An athlete may have a high BMI but low body fat percentage due to muscle mass
Rate this tool
Average rating: 4.9/5 (185 votes)
Rate this tool
Average rating: 4.9/5 (185 votes)