Calculate your body fat percentage using US Navy Method, BMI Method, and other accurate formulas. Get detailed body composition analysis and health recommendations.
| Category | Women (%) | Men (%) | Description |
|---|---|---|---|
| Essential Fat | 10-13% | 2-5% | Minimum necessary for basic physiological functions |
| Athletes | 14-20% | 6-13% | Very fit individuals, athletic performance |
| Fitness | 21-24% | 14-17% | Fit and healthy, good muscle definition |
| Average | 25-31% | 18-24% | Average healthy range, moderate fitness |
| Overweight | 32-40% | 25-30% | Above average fat, health risks increase |
| Obese | 40%+ | 30%+ | High health risk, medical supervision needed |
Focus on whole foods, lean proteins, healthy fats, and complex carbohydrates. Control portion sizes and reduce processed foods.
Combine cardio (150 mins/week) with strength training (2-3 times/week). Include HIIT for efficient fat burning.
Get 7-9 hours of quality sleep, manage stress, stay hydrated, and avoid excessive alcohol consumption.
Measure regularly (monthly), track measurements, take progress photos, and monitor how clothes fit.
Calculate using US Navy Method, BMI Method, and other accurate formulas for comprehensive results.
Get fat mass, lean mass, body fat percentage, and visual body composition breakdown.
See where you stand with detailed body fat categories from essential fat to obese ranges.
Switch between metric and imperial units for convenience. All calculations adjust automatically.
Get customized health tips and fitness recommendations based on your body fat percentage.
All calculations are done locally in your browser. Your data never leaves your computer.