Body Fat Calculator
Estimate your body fat percentage using measurements — no equipment needed.
US Navy method is more accurate than BMI-based estimation. Measure waist at navel level, hip at widest point, neck just below larynx.
Body fat categories
Body fat percentage varies by gender. Essential fat is required for normal physiological function.
| Category | Men | Women |
|---|---|---|
| Essential fat | 2 – 5% | 10 – 13% |
| Athletic | 6 – 13% | 14 – 20% |
| Fitness | 14 – 17% | 21 – 24% |
| Average | 18 – 24% | 25 – 31% |
| Obese | >25% | >32% |
Frequently asked questions
How accurate is the US Navy method?
The US Navy circumference method has an accuracy of ±3–4% body fat compared to DEXA (gold standard). It is significantly more accurate than BMI-based estimation (±5–7%). For most people it provides a good estimate without any equipment beyond a tape measure.
Where exactly should I measure waist and neck?
Measure your waist at the narrowest point (or at navel level if not clearly defined) on a relaxed exhale. Measure your neck just below the larynx (Adam's apple), perpendicular to the spine. For women, measure hips at the widest point of the buttocks. Take measurements in the morning before eating.
What is a healthy body fat percentage for Indians?
There is limited India-specific research, but given South Asians' tendency toward higher visceral fat at lower weights, the fitness category (M: 14–17%, F: 21–24%) is generally the healthy target. Many Indian men classified as "normal weight" by BMI actually have body fat percentages in the average or even obese category.
How does body fat relate to BMI?
BMI correlates with body fat but imperfectly. Two people with the same BMI can have very different body fat percentages depending on muscle mass and fat distribution. Body fat percentage is a more direct measure of body composition than BMI.
Can I reduce body fat without losing weight?
Yes — body recomposition is possible, especially for beginners. By combining resistance training with a slight calorie deficit and adequate protein, you can lose fat while gaining or maintaining muscle mass. The scale may not change but your body fat percentage drops. This process is slower than pure fat loss dieting.