Body Fat Calculator

Body fat percentage is the proportion of your total body weight that consists of fat. It includes both essential fat (needed for bodily functions) and storage fat (energy reserves).

For men, 10-20% is generally considered healthy. For women, 18-28% is typical. Athletes tend to have lower percentages (6-13% for men, 14-20% for women).

The US Navy method has an accuracy of approximately +/- 3-4% compared to DEXA scans. It is less accurate than laboratory methods but practical for everyday use.

Measure your waist at the navel level for men. For women, measure at the narrowest point of the abdomen. Stand relaxed and breathe normally during measurement.

BMI is calculated from weight and height only, while body fat percentage directly measures the proportion of fat in your body. Body fat is more informative but harder to measure accurately.

Combine a moderate calorie deficit with resistance training to preserve muscle while losing fat. High-protein diets help maintain muscle mass. Cardio exercise increases calorie expenditure.