Body Fat Calculator — Estimate Your Body Composition
Calculate your body fat percentage using the US Navy method. Just enter your measurements to get an estimate of your body composition without special equipment.
Body fat percentage is a more useful health metric than weight alone or BMI because it distinguishes between fat and muscle mass. An athletic person weighing 90 kg with 15% body fat is far healthier than a sedentary person weighing 75 kg with 30% body fat even though the first person is heavier. The US Navy method provides a reasonably accurate estimate using just neck waist and hip measurements requiring no special equipment.
Calculate Now
Percentage Calculator
Key Information
| Parameter | Details |
|---|---|
| Healthy Range (Men) | 10% - 20% body fat |
| Healthy Range (Women) | 18% - 28% body fat |
| Athletic Range (Men) | 6% - 13% body fat |
| Athletic Range (Women) | 14% - 20% body fat |
Calculate your body fat
Get accurate results instantly — 100% free, no signup required
Use Calculator NowFrequently Asked Questions
How accurate is the US Navy body fat method?
The US Navy method is accurate within 3-4% of DEXA scan results for most people which is sufficient for tracking progress and general health assessment. It tends to overestimate body fat in very muscular individuals and underestimate in those with apple-shaped body types. For clinical accuracy DEXA scans or hydrostatic weighing are gold standards but cost $50-$150 per test.
What body fat percentage do you need for visible abs?
For men visible abs typically appear at 10-14% body fat. A well-defined six-pack requires below 10%. For women abs become visible at 16-20% body fat. Reaching these levels requires consistent caloric deficit progressive resistance training and patience. Most people need 3-6 months of focused effort to go from average body fat levels to visible abs.
How to reduce body fat percentage?
Focus on three pillars: caloric deficit of 300-500 calories daily (not extreme restriction) strength training 3-4 times per week to preserve muscle mass and adequate protein intake (1.6-2.2 grams per kg of bodyweight). Cardio helps but is not essential. Sleep 7-9 hours and manage stress as cortisol promotes fat storage. Track body fat monthly rather than daily weight for meaningful progress measurement.
Related Calculators
Last updated: 24 March 2026