Use our free Body Fat Calculator to estimate how much of your body weight comes from fat versus lean mass. Simply enter your age, gender, height, weight, and circumference measurements above to get your result instantly, using the trusted US Navy method. This tool has been designed with guidance from Dietician and Nutritionist Avni Kaul to help you understand what your result actually means for your health.
Body fat percentage is the proportion of your total body weight that is made up of fat, as opposed to muscle, bone, water, and other lean tissue. Unlike BMI, which only considers height and weight, body fat percentage gives a more accurate picture of your actual body composition, since two people with the same BMI can have very different amounts of muscle and fat.
Our calculator uses the US Navy method, one of the most widely used non-invasive ways to estimate body fat. It works by measuring specific body circumferences:
These measurements are plugged into a formula that estimates your body fat percentage without needing specialised equipment like calipers or a DEXA scan.
Category | Women | Men |
Essential Fat | 10 to 13% | 2 to 5% |
Athletes | 14 to 20% | 6 to 13% |
Fitness | 21 to 24% | 14 to 17% |
Average | 25 to 31% | 18 to 24% |
Obese | 32% and above | 25% and above |
These ranges are general guidelines. What counts as a healthy range can vary depending on age, activity level, and individual body type.
The number on a weighing scale does not tell you what your body is made of. Two people with identical weight and height can have very different health profiles depending on their fat-to-muscle ratio. Tracking body fat percentage instead of weight alone helps you:
Limitations of Body Fat Calculators
While the US Navy method is a reliable estimate, it is not as precise as clinical methods like DEXA scans or hydrostatic weighing. Measurement accuracy also depends on correctly locating and measuring each circumference. For a more precise assessment and a plan built around your actual body composition, a consultation with Dietician and Nutritionist Avni Kaul, a trusted Dietician in Delhi, is recommended. If your goal is to bring your body fat percentage down, her weight loss management programme can help you build a plan around your results.
Body fat percentage is just one piece of the puzzle. Pair it with our other free tools to get a fuller picture of your health:
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