Body Fat Calculator
Calculate your body fat percentage using scientifically proven methods
Body Fat Calculator
Calculate your body fat percentage using scientifically proven methods
Body Fat Percentage Calculator
About Body Fat Calculation Methods
US Navy Method
The US Navy method uses body circumference measurements to estimate body fat percentage. It's considered more accurate than BMI-based methods as it accounts for muscle mass.
Recommended for: Most accurate results for average individuals
BMI Method
The BMI method estimates body fat using your BMI, age, and gender. While less accurate than circumference measurements, it's useful when measurements aren't available.
Note: May be less accurate for athletes or muscular individuals
Ideal Body Fat by Age (Men)
| Age | Good | Excellent |
|---|---|---|
| 20-29 | 10-15% | 6-10% |
| 30-39 | 11-17% | 7-11% |
| 40-49 | 12-18% | 8-12% |
| 50-59 | 13-19% | 9-13% |
| 60+ | 14-20% | 10-14% |
Ideal Body Fat by Age (Women)
| Age | Good | Excellent |
|---|---|---|
| 20-29 | 16-20% | 14-16% |
| 30-39 | 17-21% | 15-17% |
| 40-49 | 18-22% | 16-18% |
| 50-59 | 19-23% | 17-19% |
| 60+ | 20-24% | 18-20% |
Health Considerations & Measurement Tips
Important Notes
• Body fat percentage naturally increases with age
• Women require higher body fat percentages than men
• Athletes may have lower body fat than average ranges
• These calculators are estimates, not medical diagnoses
• Consult healthcare professionals for personalized advice
Measurement Tips
• Take measurements in the morning on an empty stomach
• Use a flexible measuring tape, not a rigid ruler
• Neck: Just below the Adam's apple
• Waist: At the narrowest point, usually above navel
• Hip (women): At the widest part of the hips
Healthy Body Fat Management Tips
Diet
• Focus on whole, unprocessed foods
• Maintain a balanced caloric intake
• Include lean proteins and healthy fats
• Stay hydrated throughout the day
Exercise
• Combine cardio and strength training
• Aim for 150+ minutes of moderate activity weekly
• Include resistance exercises to maintain muscle
• Be consistent with your routine
Lifestyle
• Get adequate sleep (7-9 hours)
• Manage stress through relaxation techniques
• Monitor progress regularly but not obsessively
• Consult professionals for guidance