FREE TOOL
Body Fat Calculator
Estimate your body fat percentage using simple measurements. The scale doesn't tell the whole story — body composition does.
Your Results
Body Fat Percentage
17.4%
Fitness
Category
Fitness
Based on U.S. Navy method
Body Fat Categories (Men)
How to Measure
Use a flexible tape measure. Take each measurement twice and average them for accuracy.
- Neck — Measure just below the Adam's apple, tape angled slightly down at back
- Waist — Measure at navel level, standing relaxed (don't suck in)
- Hips (women only) — Measure at the widest point of your hips
This calculator uses the U.S. Navy body fat formula, which is surprisingly accurate when measurements are taken correctly.
Why Body Fat Matters More Than Weight
Track Real Progress
You can gain muscle and lose fat while the scale stays the same. Body fat percentage shows what's actually changing.
Health Risk Indicator
Body fat percentage correlates better with health outcomes than BMI, especially for active people.
Set Realistic Goals
Knowing your current body fat helps you set achievable targets. Most people underestimate theirs.
Adjust Your Approach
If you're losing muscle instead of fat, you need to change something. Body fat tracking catches this early.
Want to Lower Your Body Fat?
I'll create a plan that preserves muscle while dropping fat. No crash diets, just results that last.
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