Body Fat Calculator

Why Body Fat Beats BMI

Unlike BMI, body fat percentage tells you what your weight is actually made of. Two people can weigh the same but look completely different depending on how much of that weight is muscle versus fat. For lifters chasing a lean, defined look, body fat percentage is the number that matters.

Our calculator uses the US Navy circumference method, which requires only a tape measure yet correlates well with more expensive lab tests when measurements are taken carefully.

Body Fat Categories

Men: 6–13% is athletic, 14–17% is fit, 18–24% is average. Women naturally carry more essential fat: 14–20% is athletic, 21–24% is fit, 25–31% is average.

How to Measure Accurately

• Measure first thing in the morning, before eating.
• Keep the tape snug but not compressing the skin.
• Measure the waist at the navel and the neck just below the Adam's apple.
• Take each measurement twice and average them.

Track the trend, not a single reading. Re-measure every 2–4 weeks under the same conditions to see real progress.

To lower your body fat, combine a modest calorie deficit from our Calorie Calculator with high protein and consistent resistance training.