The Body Fat Percentage Calculator estimates the proportion of your body weight that is fat mass using body measurements. Unlike BMI, it distinguishes between fat and lean mass — giving a clearer picture of body composition and health risk.

How to Use This Calculator

1. Select your gender — men and women store fat differently, so separate formulas apply.
2. Enter your weight, height, and key circumference measurements (waist, neck, and for women, hip).
3. Click Calculate.

Body Fat Percentage Categories

Why Body Fat % Is More Informative Than BMI

BMI only measures weight relative to height — it cannot distinguish between muscle and fat. A muscular athlete may have a BMI classified as “overweight” while having very low body fat. Conversely, a sedentary person with a normal BMI may have excess fat (“skinny fat”) with associated health risks.

Body fat percentage, combined with waist circumference, gives a far better picture of metabolic health risk. Research consistently shows that abdominal (visceral) fat — not total weight — is the strongest predictor of cardiovascular disease and type 2 diabetes.

How to Measure Accurately

• Waist: Measure at the narrowest point, about 1 inch above the belly button. Don’t suck in.
• Neck: Measure just below the larynx (Adam’s apple), sloping slightly downward at the front.
• Hip (women only): Measure at the widest point of the buttocks.
• Measure in the morning before eating, using a flexible tape measure.

Frequently Asked Questions

How accurate is this measurement method?

The US Navy circumference method used here is within 3–4% accuracy for most people — comparable to skinfold calipers. DEXA scans and hydrostatic weighing are more accurate (±1–2%) but require specialized equipment. For tracking progress over time, consistency of measurement technique matters more than absolute accuracy.

What body fat percentage should I aim for?

For health and longevity, the fitness range (14–20% for women, 14–17% for men) is ideal for most people. Achieving athlete-level body fat requires significant dietary restriction and is not necessary for good health.