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Body Fat % Calculator

You want to know how much of your body is actually fat — not just what the scale says. Here's your answer.

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cm

Stand straight, no shoes

cm

Measure below the larynx, slight downward slope

cm

Measure at navel level, exhale naturally

kg

Used to calculate fat mass and lean mass

💪

Enter your measurements to calculate body fat %

Esempi pratici

Male, 35, fitness enthusiast

Height 180cm, neck 39cm, waist 82cm → ~14.2% body fat → Fitness category. This person is in the lower end of healthy range and well above the essential fat floor.

Female, 28, office worker

Height 165cm, neck 33cm, waist 78cm, hip 100cm → ~26.8% → Average category. Healthy range. The ACE average range for women is 25–31%.

Male, 42, targeting weight loss

Height 175cm, neck 40cm, waist 98cm, weight 95kg → ~28.1% → Obese category. Fat mass ≈ 26.7kg, lean mass ≈ 68.3kg. Target: reduce to ≤24%.

Domande frequenti

How accurate is the Navy body fat method?▾
The US Navy method is accurate to within ±3–4% for most people. It is a valid field estimate used by the US military. For higher precision, use DEXA scanning or hydrostatic weighing.
Where exactly do I measure my waist?▾
For the Navy method, measure your waist at the navel (belly button) level, not at the narrowest point. Take the measurement after a normal exhale.
What is a healthy body fat percentage?▾
For men, 6–24% is considered healthy (athletes 6–13%, fitness 14–17%, average 18–24%). For women, 14–31% is healthy (athletes 14–20%, fitness 21–24%, average 25–31%). Essential fat is 2–5% for men and 10–13% for women.
Why is body fat % better than BMI?▾
BMI only uses height and weight, so it cannot distinguish between muscle and fat. A muscular athlete may have a high BMI but low body fat. Body fat % directly measures the fat-to-lean ratio.
How often should I measure body fat?▾
For tracking progress, every 4–6 weeks is sufficient. Daily measurements are not useful because hydration, digestion, and other factors cause normal fluctuations of 1–2%.
Does age affect ideal body fat %?▾
Yes. As people age, ideal body fat ranges shift slightly upward. The ACE ranges shown are general adult norms. Older adults (60+) typically have slightly higher body fat at a healthy weight due to natural muscle loss (sarcopenia).

Strumenti correlati

BMI Calculator

TDEE Calculator

Ideal Weight

Savings Goal

This calculator provides an estimate only. Body fat % varies with hydration, age, and measurement technique. Consult a healthcare professional for clinical assessment.

Body Fat % Calculator — Free US Navy Method Tool | Calcureal