Know how much of your weight is fat and how much is lean mass. This tool helps you estimate your body fat percentage using simple body measurements. It’s useful for tracking progress, setting fitness goals, or improving health awareness.

What Is Body Fat Percentage?

Body fat percentage shows how much of your body is made up of fat. The rest includes muscles, bones, water, and organs. Fat is important — it protects your organs, stores energy, and helps with hormone balance.

There are two types of body fat:

• Essential fat – This is needed for basic body functions. Men need at least 2–5%, and women need 10–13%.
• Storage fat – This is extra fat the body keeps for energy. Too much of it can lead to health issues.

How This Calculator Works

This tool uses the U.S. Navy Method, which is one of the most widely used and tested ways to estimate body fat. It takes the following body parts into account:

• Waist
• Neck
• Height
• (For women: Hips too)

All you need is a measuring tape. Try to stand relaxed and don’t suck in your stomach when measuring.

For Best Results:

• Use a cloth tape measure
• Take measurements in centimeters
• Measure on bare skin or over tight clothing
• Always measure in the same spot for consistency

Body Fat Categories

Based on standards from the American Council on Exercise (ACE):

Category	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%+

Why It Matters

Knowing your body fat helps you focus on body composition instead of just weight. Two people may weigh the same, but have very different fat and muscle ratios.

Too much body fat — especially around the waist — raises your risk for:

• Heart disease
• Diabetes
• Stroke
• High blood pressure
• Certain cancers

On the other side, very low fat levels can lead to hormone problems, fatigue, and poor immune function.

Body Fat vs. BMI

BMI (Body Mass Index) uses only height and weight, so it doesn’t show fat vs. muscle. A fit person with lots of muscle may score as “overweight” using BMI. That’s why body fat % is a better indicator of health.

Lean Body Mass and Fat Mass

Once you know your fat %, you can also figure out your:

• Fat Mass = Body Weight × Body Fat %
• Lean Mass = Body Weight – Fat Mass

This helps track progress if you’re trying to gain muscle or lose fat.

Accuracy Note

This calculator gives a solid estimate but not a perfect result. For more precise measurements, you’d need:

• DEXA scan
• Hydrostatic weighing
• Bioelectric impedance devices

Still, this method is more than enough for most people to track changes over time.

Use the Body Fat Calculator Now

Measure your waist, neck (and hips if you’re female), enter your details, and hit “Calculate Body Fat.” You’ll get:

• Your body fat percentage
• Fat mass and lean body mass
• Health category based on your result