Calculator Tools • Composition
Body Fat Calculator
Enter your anthropometric measurements to estimate body fat percentage using the US Navy method. Supports male and female inputs with real-time results.
Calculator Tools
Body Fat Calculator
Estimate body fat percentage using US Navy method and BMI method with comprehensive analysis.
American Council on Exercise Body Fat Categorization
| Description | Women | Men |
|---|---|---|
| Essential fat | 10-13% | 2-5% |
| Athletes | 14-20% | 6-13% |
| Fitness | 21-24% | 14-17% |
| Average | 25-31% | 18-24% |
| Obese | 32+% | 25+% |
Jackson & Pollock Ideal Body Fat Percentages
| Age | Women | Men |
|---|---|---|
| 20 | 17.7% | 8.5% |
| 25 | 18.4% | 10.5% |
| 30 | 19.3% | 12.7% |
| 35 | 21.5% | 13.7% |
| 40 | 22.2% | 15.3% |
| 45 | 22.9% | 16.4% |
| 50 | 25.2% | 18.9% |
| 55 | 26.3% | 20.9% |
Body Fat, Overweight & Obesity
Body fat (adipose tissue) stores energy, protects organs, and helps regulate hormones. There are two types of body fat:
- Essential Fat: Needed for life functions (2–5% in men, 10–13% in women).
- Storage Fat: Subcutaneous and visceral fat stored in the body.
Healthy body fat ranges: 8–19% for men and 21–33% for women. Too much storage fat can lead to being overweight or obese, while too little body fat can also harm health. Body fat levels vary due to genetics, age, hormones, diet, and activity. Men and women store fat differently, and storage patterns often change after age 40.
Potential Complications of Excess Body Fat
According to WHO, obesity affects over 1.9 billion adults worldwide and is linked to numerous health complications:
- Hormonal imbalances affecting insulin, leptin, and cortisol
- Increased risk of cardiovascular disease and hypertension
- Type 2 diabetes and insulin resistance
- Sleep apnea and respiratory issues
- Joint problems and osteoarthritis
- Certain cancers (breast, colon, endometrial)
- Reduced quality of life and mobility
Measuring Body Fat Percentage
US Navy Method: Uses neck, waist, and hip (for women) measurements along with height. This method is convenient and reasonably accurate for most people when measurements are taken correctly.
BMI Method: Estimates body fat using BMI and age. Less accurate than the Navy method but useful when body measurements aren't available.
US Navy Method (Male)
BFP = 495 / (1.0324 - 0.19077 × log₁₀(waist - neck) + 0.15456 × log₁₀(height)) - 450
US Navy Method (Female)
BFP = 495 / (1.29579 - 0.35004 × log₁₀(waist + hip - neck) + 0.221 × log₁₀(height)) - 450
BMI Method (Male)
BFP = 1.20 × BMI + 0.23 × Age - 16.2
BMI Method (Female)
BFP = 1.20 × BMI + 0.23 × Age - 5.4
Fat Mass (FM): FM = Body Fat % × Weight
Lean Mass (LM): LM = Weight - FM