Body Fat Calculator

Calculate your body fat percentage using the Navy Method or Jackson-Pollock skinfold method to track your fitness progress.

Calculate Your Body Fat Calculator

Select Method

Navy Method (Circumference Measurements)

Jackson-Pollock Method (Skinfold Measurements)

Body fat percentage is a key indicator of your overall health and fitness that measures the proportion of fat mass to total body mass. Unlike weight alone or BMI, body fat percentage gives you a clearer picture of your body composition and health status.

Understanding Body Fat Percentage

Body fat percentage represents the total mass of fat divided by total body mass, multiplied by 100. It's important to maintain healthy body fat levels - too little can impair bodily functions, while excess body fat increases risk for various health conditions.

Classification	Women (%)	Men (%)
Essential Fat	10-13%	2-5%
Athletic	14-20%	6-13%
Fitness	21-24%	14-17%
Average	25-31%	18-24%
Obese	32%+	25%+

Measuring Methods

Our calculator offers two methods for estimating body fat percentage:

Navy Method

Uses circumference measurements (waist, neck, and for women, hips) and height to estimate body fat percentage. This method is easy to perform at home with just a tape measure and provides reasonably accurate estimates for most people.

Jackson-Pollock Method

Uses skinfold measurements from multiple sites on the body measured with calipers. This method is more accurate than the Navy method but requires special equipment (skinfold calipers) and proper technique.

Benefits of Tracking Body Fat Percentage

Better indicator of health than weight or BMI alone
Helps track progress during fitness or weight loss programs
Provides insight into whether weight changes are from fat loss or muscle gain/loss
Helps identify potential health risks associated with too much or too little body fat

Important Note:

While our calculator provides a good estimate, it's not as accurate as professional methods like DEXA scans, hydrostatic weighing, or air displacement plethysmography. For the most accurate results, consult with a healthcare professional or fitness expert who has access to these advanced measurement tools.

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Frequently Asked Questions

For men, 10-20% is considered healthy, with athletes often in the 6-13% range. For women, 18-28% is considered healthy, with female athletes often in the 14-20% range. Essential fat (minimum needed for health) is 2-5% for men and 10-13% for women.

This calculator provides estimates based on validated formulas. The Navy method has a standard error of 3-4%, while the Jackson-Pollock method typically has a standard error of 3-8% compared to gold standard methods. For more precise measurements, consider DEXA scans or hydrostatic weighing.

Both methods may overestimate body fat in very muscular individuals. The Navy method in particular can be less accurate for bodybuilders or those with significant muscle mass. Consider using multiple methods or professional testing for more accurate results.

For tracking progress, measuring once every 4-6 weeks is sufficient. Body fat changes slowly, and more frequent measurements might not show meaningful changes. Consistency in measurement techniques and conditions is important for accurate tracking.

Measure your waist at the level of your belly button (naval), not where you wear your pants. Keep the tape measure horizontal all the way around, and measure after a normal exhale (not while holding your breath). The tape should be snug but not compressing the skin.

Skinfold calipers are devices that measure the thickness of a fold of skin with its underlying fat. To use them, pinch the skin and fat away from the muscle at the measurement site, place the calipers about 1cm from your fingers, and read the measurement after 1-2 seconds. Proper technique requires practice.

Women naturally have higher body fat percentages than men due to physiological and hormonal differences. Women need additional fat stores for reproductive purposes, hormone regulation, and to support pregnancy and lactation.

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