Estimate your body fat percentage using the U.S. Navy method and BMI-based estimation. Get your fitness category, lean mass vs fat mass breakdown, and ideal body fat ranges.
Estimated Body Fat
16.4%
Fitness
12.3 kg
Fat Mass (16.4%)
62.7 kg
Lean Mass (83.6%)
19.8
FFMI
-1.2 kg
To Ideal Range
10-20% body fat
Fat mass: 7.5-15 kg
Disclaimer: These are estimates. For accurate body fat measurement, consider DEXA scan, hydrostatic weighing, or BodPod. Consult a fitness professional for personalized assessment.
Body fat percentage is the proportion of your total body weight that consists of fat tissue. Unlike BMI, which only considers height and weight, body fat percentage provides a more accurate picture of body composition by distinguishing between fat mass and lean mass (muscles, bones, organs, water).
The U.S. Navy method uses circumference measurements — waist, neck, and hips (for women) — along with height to estimate body fat. It's considered one of the most practical and reasonably accurate field methods, validated against hydrostatic weighing.
Healthy body fat ranges vary by gender: for men, 10-20% is considered fit, while for women, 18-28% is considered fit. Athletes typically have lower percentages (6-13% men, 14-20% women), while essential fat — the minimum needed for physiological function — is about 2-5% for men and 10-13% for women.
Excess body fat, particularly visceral fat (around organs), is associated with increased risk of type 2 diabetes, heart disease, stroke, and certain cancers. However, too little body fat can also be harmful, leading to hormonal imbalances, weakened immunity, and decreased athletic performance.