Body Fat Percentage - 3 Accurate Methods
✓ 3 Calculation Methods - US Navy, BMI, YMCA
✓ Lean Mass Breakdown - Fat vs muscle mass
✓ Body Fat Categories - Essential to obese ranges
✓ Health Risk Assessment - Too low/high warnings
Body Fat Percentage
18.6%
Average
Fat Mass
13.0 kg
Lean Mass
57.0 kg
Acceptable range
Health Assessment
Normal
130.8%
Most accurate estimate
| Method | Body Fat % | Accuracy | Notes |
|---|---|---|---|
| US Navy ← Current | 18.6% | 98% | Most accurate |
| BMI Method | 18.6% | 85% | Quick estimate |
| YMCA | 355.1% | 90% | Simplified |
| Average (Recommended) | 130.8% | Best | Most reliable estimate |
Body Fat Percentage is the proportion of your total body weight that consists of fat tissue. Unlike BMI, it distinguishes between fat mass and lean mass (muscle, bone, organs, water).
Our calculator uses 3 scientifically-proven methods: US Navy Method (98% accurate, uses circumferences), BMI Method (85% accurate, quick estimate), and YMCA Formula (90% accurate, simplified). Compare all three for the most reliable estimate.
Most Accurate: Uses body circumference measurements. Developed by US Navy for fitness standards.
Requires:
✓ Most reliable for most people
Quick Estimate: Calculates body fat from BMI and age. No measurements needed.
Requires:
✓ Easiest & fastest method
Simplified Method: Uses weight and waist. Good balance between accuracy and simplicity.
Requires:
✓ Good middle-ground option
Essential Fat
Minimum for basic health
⚠️ Too low is dangerous
Athletes
Professional athletes
Excellent performance
Fitness
Very healthy & fit
Optimal health
Average
Acceptable range
Healthy
Obese
Health risks present
⚠️ Weight loss recommended
Essential Fat
Minimum for basic health
⚠️ Too low is dangerous
Athletes
Professional athletes
Excellent performance
Fitness
Very healthy & fit
Optimal health
Average
Acceptable range
Healthy
Obese
Health risks present
⚠️ Weight loss recommended
As you age, your ideal body fat percentage naturally increases. This is normal and healthy. Here are recommended ranges:
Athletes: 8-10%
Fitness: 12-15%
Athletes: 12-14%
Fitness: 16-18%
Athletes: 15-17%
Fitness: 18-21%
Athletes: 18-20%
Fitness: 21-24%
Athletes: 20-22%
Fitness: 22-25%
Athletes: 17-19%
Fitness: 20-23%
Athletes: 19-21%
Fitness: 22-25%
Athletes: 22-24%
Fitness: 25-28%
Athletes: 25-27%
Fitness: 28-31%
Athletes: 26-28%
Fitness: 29-32%
💡 Pro Tip: Measure at the same time of day (morning is best), use a flexible measuring tape, and take 2-3 measurements to ensure accuracy. Average the results.
Men <6% | Women <14% - Dangerous health consequences:
Men >25% | Women >32% - Increased health risks:
A healthy body fat percentage varies by age and gender. For men, 10-20% is considered healthy. For women, 18-28% is healthy.
Quick Reference:
Men (Healthy Ranges)
• Athletes: 6-13%
• Fitness: 14-17%
• Average: 18-24%
Women (Healthy Ranges)
• Athletes: 14-20%
• Fitness: 21-24%
• Average: 25-31%
BMI (Body Mass Index) only uses height and weight, so it can't distinguish between muscle and fat. Body Fat Percentage specifically measures fat tissue vs lean mass.
❌ BMI Limitations:
✅ Body Fat % Advantages:
Reducing body fat requires a combination of calorie deficit, strength training, and cardiovascular exercise.
Proven Strategies:
1. Nutrition (70% of results)
2. Strength Training (3-5x/week)
3. Cardio (3-5x/week)