Free Body Fat Percentage Calculator
Calculate your body fat percentage using the U.S. Navy method with simple body measurements. See your health risk category, compare to fitness standards, and track your progress over time.
Male
Female
Measurement Tips
- Neck: Measure just below the larynx (Adam's apple)
- Waist: Measure at the narrowest point (usually at navel level)
Your Body Fat Results
Category
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Body Fat Categories
| Category | Men | Women |
|---|---|---|
| Essential Fat | 2-5% | 10-13% |
| Athletes | 6-13% | 14-20% |
| Fitness | 14-17% | 21-24% |
| Acceptable | 18-24% | 25-31% |
| Obese | 25%+ | 32%+ |
Frequently Asked Questions
How accurate is the Navy method?
The U.S. Navy method is accurate within 3-4% for most people when measurements are taken correctly. It's more accurate than BMI-based estimates but less accurate than DEXA scans, hydrostatic weighing, or Bod Pod tests. For clinical purposes, consider professional body composition testing.
Why is body fat percentage important?
Body fat percentage is a better indicator of health than weight alone. It tells you the ratio of fat to lean tissue (muscle, bone, organs). Two people can weigh the same but have very different body compositions. Lower body fat (within healthy ranges) is associated with reduced risk of heart disease, diabetes, and other conditions.
What's the difference between essential and storage fat?
Essential fat is necessary for normal physiological function - it protects organs, regulates hormones, and enables nutrient absorption. Men need at least 2-5%, women 10-13%. Storage fat is extra energy reserves stored under the skin and around organs. Healthy amounts of storage fat vary by fitness goals.
Can I lower body fat while building muscle?
Yes, this is called body recomposition. It requires adequate protein intake (0.7-1g per pound of body weight), progressive strength training, and a slight caloric deficit or maintenance calories. It's slower than focusing on one goal at a time but achievable, especially for beginners.