Body Fat Percentage Calculator (Navy Tape & BMI Methods)
Estimate your body fat percentage using the US Navy formula (circumference measurements) — no calipers needed. Compare against healthy ranges for your age and sex.
Body Fat Percentage Guide
Why Body Fat Matters More Than Weight
Two people can have identical weight and BMI but radically different health profiles. A 90kg person with 15% body fat (13.5kg fat, 76.5kg lean mass) is likely athletic and healthy. A 90kg person with 35% body fat (31.5kg fat, 58.5kg lean mass) faces significantly elevated health risks. BMI cannot distinguish between them. Body fat percentage directly determines metabolic health, hormonal function, inflammation levels, and long-term chronic disease risk in ways that weight alone cannot.
Body Fat Categories
Essential fat (minimum for survival): men 2–5%, women 10–13%. Athletes: men 6–13%, women 14–20%. Fitness: men 14–17%, women 21–24%. Average: men 18–24%, women 25–31%. Obese: men 25%+, women 32%+. Women require higher body fat than men for hormonal function and reproductive health — the essential fat threshold is meaningfully higher. Female athletes below 15% body fat often experience menstrual disruption (female athlete triad). For most health goals, 'fitness' range is the optimal target.
Measurement Accuracy
No non-invasive method is perfectly accurate: DEXA scan (gold standard, medical equipment): ±1–2%. Hydrostatic weighing (near gold standard): ±1–3%. BodPod air displacement: ±2–3%. Electrical impedance scales (typical consumer): ±3–8%, affected by hydration. Skinfold calipers (trained technician): ±3–5%. Navy circumference method: ±3–5% for most people. BMI-based estimates: ±5–8%. For tracking changes over time, consistency of method matters more than absolute accuracy — use the same method at t
Reducing Body Fat
The most evidence-backed approach: a moderate calorie deficit (300–500 kcal/day) combined with adequate protein (1.6–2.2g/kg) and resistance training. This combination maximises fat loss while preserving or building lean mass. The ratio of fat to muscle lost during weight loss depends primarily on protein intake and strength training — without these, 25–40% of weight lost can be muscle. Cardiovascular exercise accelerates the deficit but does not change the ratio of fat to muscle lost — resistan
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