Body Fat Calculator

Q: What is a healthy body fat percentage?

Healthy body fat ranges vary by gender: For men, athletes are 6-13%, fitness is 14-17%, average is 18-24%, and obese is 25% or above. For women, athletes are 14-20%, fitness is 21-24%, average is 25-31%, and obese is 32% or above.

Q: How accurate is the Navy body fat formula?

The US Navy body fat formula is considered reasonably accurate, with a typical margin of error of 3-4%. It is more practical than skinfold calipers for most people since it only requires a tape measure. Hydrostatic weighing and DEXA scanning are more accurate but require specialized equipment.

Q: How do I measure my waist for body fat?

For the Navy formula, measure your waist at the widest point (around the navel), not the narrowest. Stand relaxed, exhale normally, and measure without sucking in your stomach. This is different from the fashion measurement of waist at the narrowest point.

Q: What body fat percentage is considered obese?

For men, obese is generally defined as 25% body fat or above. For women, obese is 32% or above. However, these thresholds vary by organisation and some use 30% for men and 35% for women.

Q: How can I reduce body fat?

To reduce body fat: create a moderate calorie deficit (300-500 calories per day), prioritise protein intake (1.6-2.2g per kg bodyweight) to preserve muscle, do a mix of strength training and cardio, and stay consistent. Rapid weight loss tends to include muscle loss, so a slower approach gives better body composition results.

Height

Neck Circumference (at narrowest point)

Waist Circumference (at navel, widest point)

Hip Circumference (at widest point)

Body Fat Percentage

This is an estimate based on the US Navy formula. For precise measurement, consult a health professional or use DEXA scanning. Track your progress over time to observe trends. For more health calculators, visit HealthCalcAsia.com.

How to Use the Body Fat Calculator

Select your gender and units. Women also need to measure their hips. Choose cm or inches.

Take your measurements with a tape measure. Neck: at the narrowest point below the larynx. Waist: at the navel, widest point, while relaxed. Hips (women): at the widest point.

Enter your measurements. Your body fat percentage and category appear instantly. The scale bar shows where you fall in the ranges.

US Navy Body Fat Formula

Men (measurements in inches):

BF% = 495 / (1.0324 - 0.19077 x log10(waist - neck) + 0.15456 x log10(height)) - 450

Women (measurements in inches):

BF% = 495 / (1.29579 - 0.35004 x log10(waist + hip - neck) + 0.22100 x log10(height)) - 450

This calculator converts cm inputs to inches automatically before applying the formula.

Frequently Asked Questions

What is a healthy body fat percentage?

Ranges by category:

Men: Essential fat 2-5%, Athletes 6-13%, Fitness 14-17%, Average 18-24%, Obese 25%+

Women: Essential fat 10-13%, Athletes 14-20%, Fitness 21-24%, Average 25-31%, Obese 32%+

How accurate is the Navy body fat formula?

The US Navy formula has a typical margin of error of 3-4% compared to more precise methods like DEXA. It is more practical than skinfold calipers for most people. It works best at average body fat levels and may be less accurate at very low or very high body fat percentages.

How do I measure my waist for body fat?

For the Navy formula, measure at the widest point of your abdomen, which is typically at the navel. Stand relaxed, breathe out normally, and wrap the tape measure around your body. Do not pull it tight or suck in your stomach. This is different from the narrowest point used in clothing measurements.

What body fat percentage is considered obese?

Most guidelines define obesity as 25% or higher for men and 32% or higher for women. Some organisations use slightly different thresholds. Body fat percentage provides a clearer picture of health risk than BMI alone since it measures fat directly.

How can I reduce body fat?

A combination of diet and exercise is most effective. Create a moderate calorie deficit (300-500 cal/day), eat enough protein (1.6-2.2g per kg bodyweight) to preserve muscle, do strength training at least twice a week, and add cardio. Aim for 0.5-1 kg of weight loss per week for the best body composition results. For a personalised calorie target, try HealthCalcAsia.com.

How to Use the Body Fat Calculator

US Navy Body Fat Formula

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