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Choose your gender and body fat measurement method. Then enter the required values (depending on the chosen method), and click 'Calculate' to estimate your body fat percentage.
This body fat calculator estimates your body fat percentage using several methods, including the US Navy Method, skinfold caliper measurements, and BMI-based calculations. Track your fitness progress effectively and gain valuable health insights.
Body composition measures the proportions of muscle, fat, bone, water, and other tissues in your body. An ideal body composition has a higher percentage of muscle and a lower percentage of fat. While body fat percentage alone does not determine overall health, it provides insights into inflammation, hormonal balance, and fitness levels.
Maintaining a healthy body composition with lower body fat and higher muscle mass offers several benefits:
Knowing your body fat percentage helps you:
Estimating your body fat percentage allows you to make informed decisions about diet and exercise, leading to better health and fitness. Use our body fat percentage calculator to set goals and track your progress.
There are several methods to estimate body fat percentage, each with different levels of accuracy. Here are the most commonly used methods:
Body fat percentage is calculated as:
\(BFP = \frac{\text{Mass of Fat}}{\text{Body Mass}} \times 100\)
This method was developed by the U.S. Navy’s Naval Health Research Center (NHRC) for estimating body fat in military personnel.
Female:
Body Fat % = 163.205 × log10(Waist + Hips - Neck) - 97.684 × log10(Height) + 78.387
Male:
Body Fat % = 86.010 × log10(Waist - Neck) - 70.041 × log10(Height) + 36.76
Accuracy: ±3.5%
Introduced by Dr. Andrew Jackson and M. L. Pollock in 1978, skinfold measurements use calipers to estimate fat at specific body sites. Formulas differ for males and females.
Measurements in millimeters (mm) are taken at the following sites for both genders:
Female:
Body Density = 1.097 - (0.00046971 × sum of skinfolds) + (0.00000056 × sum of skinfolds²) - (0.00012828 × age)
Body Fat % = 495 / Body Density - 450
Male:
Body Density = 1.112 - (0.00043499 × sum of skinfolds) + (0.00000055 × sum of skinfolds²) - (0.00028826 × age)
Body Fat % = 495 / Body Density - 450
Sites measured for both genders:
Female:
Body Density = (0.29669 × Sum of Skinfolds) - (0.00043 × Sum of Skinfolds²) + (0.02963 × Age) + 1.4072
Body Fat % = 495 / Body Density - 450
Male:
Body Density = (0.29288 × Sum of Skinfolds) - (0.0005 × Sum of Skinfolds²) + (0.15845 × Age) - 5.76377
Body Fat % = 495 / Body Density - 450
Measurement sites differ for males and females:
Female:
Body Density = 1.0994921 - (0.0009929 × Sum of Skinfolds) + (0.0000023 × Sum of Skinfolds²) - (0.0001392 × Age)
Body Fat % = 495 / Body Density - 450
Male:
Body Density = 1.10938 - (0.0008267 × Sum of Skinfolds) + (0.0000016 × Sum of Skinfolds²) - (0.0002574 × Age)
Body Fat % = 495 / Body Density - 450
The Durnin & Womersley method estimates body fat using skinfold measurements at 4 sites:
Female:
Body Density (D) = 1.1599 - (0.0717 × log(Sum of skinfolds))
Body Fat % = 495 / Body Density - 450
Male:
Body Density (D) = 1.1631 - (0.0632 × log(Sum of skinfolds))
Body Fat % = 495 / Body Density - 450
Source: Legion Athletics
Accuracy: 3.5%–5% for all skinfold methods
Quick estimation of body fat using BMI:
For Male:
BFP = 1.20 × BMI + 0.23 × Age − 16.2
For Female:
BFP = 1.20 × BMI + 0.23 × Age − 5.4
For Boys:
BFP = 1.51 × BMI − 0.70 × Age − 2.2
For Girls:
BFP = 1.51 × BMI − 0.70 × Age + 1.4
Accuracy: 5%–10% for the general population.
For a quick estimation, use our body fat percentage calculator to get your results instantly by entering your measurements and age.
| Age Group | Dangerously Low | Excellent | Good | Fair | Poor | Dangerously High |
|---|---|---|---|---|---|---|
| 20-29 years | Under 8% | 8%-10.5% | 10.6%-14.8% | 14.9%-18.6% | 18.7%-23.1% | Over 23.2% |
| 30-39 years | Under 8% | 8%-14.5% | 14.6%-18.2% | 18.3%-21.3% | 21.4%-24.9% | Over 25% |
| 40-49 years | Under 8% | 8%-17.4% | 17.5%-20.6% | 20.7%-23.4% | 23.5%-26.6% | Over 26.7% |
| 50-59 years | Under 8% | 8%-19.7% | 19.8%-22.6% | 22.7%-25.2% | 25.3%-28.4% | Over 28.5% |
| 60-69 years | Under 8% | 19.1% | 22.1% | 22.2%-24.6% | 24.7%-27.8% | Over 27.9% |
|
Age Group |
Dangerously Low |
Excellent |
Good |
Fair |
Poor |
Dangerously High |
|
20-29 years |
Under 14% |
14%-16.5% |
16.6%-19.4% |
19.5%-22.7% |
22.8-27.1% |
Over 27.2% |
|
30-39 years |
Under 14% |
14%-17.4% |
17.5%-20.8% |
20.9%-24.6% |
24.7%-29.1% |
Over 29.2% |
|
40-49 years |
Under 14% |
14%-19.8% |
19.9%-23.8% |
23.9%-27.6% |
27.7%-31.9% |
Over 31.3% |
|
50-59 years |
Under 14% |
14%-22.5% |
22.6%-27% |
27.1%-30.4% |
30.5%-34.5% |
Over 34.6% |
|
60-69 years |
Under 14% |
14%-23.2% |
23.3%-27.9% |
28%-31.3% |
31.4%-35.4% |
Over 35.5% |
A healthy body fat percentage can vary based on:
General Ranges:
|
Classification |
Women (body fat percentage) |
Men (body fat percentage) |
|
Essential fat |
10 to 12 percent |
2 to 4 percent |
|
Athletes |
14 to 20 percent |
6 to 13 percent |
|
Fitness |
21 to 24 percent |
14 to 17 percent |
|
Acceptable |
25 to 31 percent |
18 to 25 percent |
|
Obese |
32 percent plus |
26 percent plus |
Source: medicinenet.com
Tracking your body fat percentage is a valuable tool in your fitness journey. It helps you evaluate the effectiveness of your diet and exercise plan and make necessary adjustments. For convenience, consider using a body fat percentage calculator to estimate your current level and compare it with general guidelines.
The duration varies depending on age, genetics, body type, and other factors. A safe pace is 1–3% body fat loss per month, which means losing 10% may take 3–10 months.
Extremely low body fat levels can cause:
Essential body fat supports organ function and hormone production. Typically, it is around 3% for men and 12% for women.
Yes. Excess body fat can reduce balance, endurance, coordination, and movement capacity, negatively affecting athletic performance.
Male: Abs typically become visible around 10–15% body fat. Source
Female: Abs are usually visible between 16–20% body fat.
This calculator provides estimates based on commonly used formulas and user input. The results are for informational purposes only. Consult a healthcare professional or dietitian before making any changes to your diet or exercise program.
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