The Body Fat Calculator can be used to estimate your total body fat based on specific measurements. Use the 'Metric Units' tab if you are more comfortable with the International System of Units (SI). To get the best results, measure to the nearest 1/4 inch (0.5 cm). This calculation is based on the U.S. Navy method, but also includes the calculation of body fat percentage using the BMI method (both of which are outlined below).
• Neck: Measure circumference at the narrowest point below the larynx (Adam's apple).
• Waist: Measure horizontally at the navel for males, or at the narrowest natural waistline for females.
• Hips (Females Only): Measure at the widest circumference of the buttocks/hips.
Optimal health and fitness range with well-defined muscle tone.
| Metric | Result |
|---|---|
| Body Fat (U.S. Navy Method) | 15.7% |
| Body Fat Category | Fitness |
| Body Fat Mass | 11 kg (24.2 lbs) |
| Lean Body Mass | 59 kg (130.2 lbs) |
| Ideal Body Fat (Jackson & Pollock) | 10.5% |
| Body Fat to Lose to Reach Ideal | 3.6 kg (8 lbs) |
| Body Fat (BMI method) | 16.1% |
Body fat percentage is the total mass of adipose fat divided by total body mass, multiplied by 100. The American Council on Exercise (ACE) provides standard clinical body composition classifications:
| Classification | Men Range | Women Range | Physiological Context |
|---|---|---|---|
| Essential Fat | 2% – 5% | 10% – 13% | Minimum necessary for internal organ insulation, brain function, and hormones. |
| Athletes | 6% – 13% | 14% – 20% | High muscular definition; common in elite sprinters, gymnasts, and physique competitors. |
| Fitness | 14% – 17% | 21% – 24% | Optimal cardiovascular and metabolic fitness with strong athletic conditioning. |
| Average / Acceptable | 18% – 24% | 25% – 31% | Typical for healthy individuals without structured strength training programs. |
| Obese | ≥ 25% | ≥ 32% | Elevated risk for hypertension, type 2 diabetes, and cardiovascular complications. |