Body Fat Percentage Calculator

Calculate your body fat percentage using three validated scientific methods — US Navy, BMI-based, and Jackson-Pollock. Get your fat category, ideal range, fat mass, lean mass, and personalised health tips.

3Scientific Methods
±3%Navy Method Accuracy
100%Free & Private
0Sign-Up Needed

Our free body fat percentage calculator uses three scientifically validated formulas — the US Navy circumference method, the BMI-based body fat estimation, and the Jackson-Pollock 3-site skinfold formula — to give you the most accurate estimate of your body fat percentage without expensive DEXA scans. Whether you want to know if you're in the athlete, fitness, acceptable, or obese body fat category, our calculator also shows your fat mass, lean body mass, ideal fat range, and personalised tips to reach your goal. Works on all devices, no sign-up required, 100% private.

Body Fat Percentage Calculator

Choose your measurement method, enter your details, and get instant results

Measurement Units
Biological Sex
Calculation Method
US Navy Method — Uses waist, neck (and hip for women) circumferences with height. Accuracy ±3–4%. Recommended for most users.
cm
kg
cm
Measure at navel for men, narrowest point for women
cm
Below the larynx, slight downward slope
yrs
BMI-Based Method — Estimates body fat from BMI, age, and sex using the Deurenberg formula. Easiest — only needs height and weight. Less accurate for athletes.
cm
kg
yrs
Jackson-Pollock 3-Site Skinfold — Measures subcutaneous fat at 3 body sites using calipers. Most accurate of the three methods (±3%). Requires skinfold calipers.
yrs
kg
Skinfold Sites — Men (chest, abdomen, thigh) in mm
mm
mm
mm
Compare All 3 Methods — Enter all measurements and see results from all three methods side by side. The average is used as the primary result.
cm
kg
yrs
cm
cm
mm
mm
mm
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% Body Fat

Your Result

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Enter your measurements above to see your body fat percentage results.

—%
Body Fat %
—kg
Fat Mass
—kg
Lean Mass
—%
Ideal Range
Body Fat Percentage Gauge
Essential
Athletes
Fitness
Acceptable
Obese
MethodBody Fat %CategoryFat MassLean Mass
Body Fat % Reference Chart

How to Measure & Use This Calculator

01

Choose Your Method

Select the US Navy method for the best circumference-based accuracy. Use the BMI method if you only have a scale and tape measure. Choose Jackson-Pollock if you have skinfold calipers.

02

Take Accurate Measurements

Measure in the morning before eating. Use a flexible measuring tape held snug but not tight. Repeat each circumference measurement twice and average. For skinfolds, pinch the fat firmly away from the muscle.

03

Read Your Results

Your results show body fat %, category, fat mass, lean mass, ideal range, and personalised health tips. Use "Compare All 3" to get a consensus from multiple methods for greater accuracy.

Frequently Asked Questions

What is a healthy body fat percentage?
Men: Essential fat 2–5% | Athletes 6–13% | Fitness 14–17% | Acceptable 18–24% | Obese 25%+

Women: Essential fat 10–13% | Athletes 14–20% | Fitness 21–24% | Acceptable 25–31% | Obese 32%+

Women naturally carry more essential fat due to hormonal and reproductive functions. These ranges are from the American Council on Exercise (ACE) classification system.
How accurate is the US Navy body fat formula?
The US Navy circumference method has an accuracy of approximately ±3–4% compared to DEXA scans (the gold standard). It is one of the most reliable circumference-based methods and is used by the US military for fitness assessments. For best results, take all circumference measurements multiple times and average them.
What is the difference between body fat % and BMI?
BMI measures weight relative to height but cannot distinguish fat from muscle. Body fat percentage directly measures the proportion of your body composed of fat. A muscular athlete may have a high BMI but very low body fat, while someone with a "normal" BMI can still have dangerously high body fat (known as "skinny fat" or normal weight obesity).
How often should I measure my body fat percentage?
For most people, measuring every 4–6 weeks is ideal. Body fat changes slowly — measuring too frequently leads to discouraging minor fluctuations. Always measure at the same time of day (morning, after using the bathroom), under the same conditions, for consistent comparisons.
How do I reduce my body fat percentage?
The most effective approach combines: (1) A modest calorie deficit of 300–500 kcal/day, (2) High protein intake (1.6–2.2g per kg of lean body mass) to preserve muscle, (3) Resistance training 2–4x per week to maintain or build lean mass, (4) Cardiovascular exercise for health and calorie burn. Sustainable fat loss is 0.5–1% of body weight per week.

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