Body Fat Tool

Body Fat Percentage Calculator Know Your Real Numbers

Find out your body fat %, lean mass, fat mass, and visceral fat risk in 60 seconds using the clinically validated U.S. Navy formula.

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Body Fat Tool

Body Fat Percentage Calculator

Enter your measurements — results appear instantly, no login required

yrs
lbs
ft
in
in
in
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Body Fat Percentage
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Fat Mass
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Lean Mass
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Healthy Range (your age & sex)
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Visceral Fat Risk
EssentialAthleteFitnessAcceptableOverweightObese

What This Means

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How to Measure Accurately

Use a flexible measuring tape. Measure snugly but not compressing tissue. Measure at the same time of day each time for consistent tracking.

Waist Circumference

Measure around the natural waist at navel level — not at the belt line or narrowest point. Keep the tape horizontal and parallel to the floor.

Neck Circumference

Measure just below the larynx (Adam's apple for men). Look straight ahead and keep the tape horizontal. Do not tilt your head.

Hip Circumference (F)

Stand with feet together. Measure at the widest point around the buttocks and hips. Keep the tape parallel to the floor.

Consistency Is Key

Take measurements in the morning before eating. Measure twice and average the results. Track every 4 to 6 weeks.

Medical Disclaimer: This calculator provides estimates based on the U.S. Navy circumference formula and is for informational purposes only. It does not constitute medical advice and should not replace professional clinical assessment. Individual results vary. Consult a licensed healthcare provider for a complete health evaluation. Compounded semaglutide and tirzepatide are not FDA-approved drug products. All prescriptions at Alternate Health Club are issued by independently licensed U.S. healthcare providers following individual patient evaluations.

Also try: BMI Calculator · Weight Loss Calculator · Protein Calculator

Healthy Body Fat Ranges by Age and Sex

Based on American Council on Exercise (ACE) and American College of Sports Medicine (ACSM) guidelines.

Category

Men (%)

Women (%)

Description

Essential

2–5%

10–13%

Minimum fat required for normal physiological function

Athlete

6–13%

14–20%

Typical for competitive athletes

Fitness

14–17%

21–24%

Above average fitness; excellent metabolic health

Acceptable

18–24%

25–31%

Average; some health risk beginning to accumulate

Overweight

25–29%

32–38%

Elevated health risk; intervention often recommended

Obese

30%

39%+

High health risk; medical evaluation strongly recommended

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FAQs — Body Fat Calculator

What is a healthy body fat percentage?
A healthy body fat percentage depends on your sex and age. For men, the fitness range is 14–17% and acceptable range is 18–24%. For women, fitness is 21–24% and acceptable is 25–31%. These ranges increase slightly with age as hormonal changes affect fat distribution naturally. Athletes can healthily maintain lower body fat percentages.
 
The U.S. Navy circumference formula has been validated against DEXA scans with a typical margin of error of ±3–4 percentage points. It is one of the most accurate non-equipment methods available and is used by the U.S. military. For clinical-grade accuracy within ±1–2%, a DEXA scan is the gold standard.
BMI calculates a ratio of height to weight but cannot distinguish between fat mass and muscle mass. A heavily muscular person may have a high BMI but low body fat, while a sedentary person at a normal BMI may carry dangerously high fat — particularly visceral fat. Body fat percentage directly measures fat tissue, making it a more clinically meaningful indicator of metabolic health and disease risk.
 
Elevated body fat — particularly in the overweight and obese categories — is associated with increased risk of type 2 diabetes, hypertension, cardiovascular disease, non-alcoholic fatty liver disease, sleep apnea, and certain cancers. Visceral fat, which accumulates around internal organs, is especially metabolically active and drives most of these health risks independently of subcutaneous fat.
Yes. Clinical trials show GLP-1 medications like semaglutide and tirzepatide produce significant reductions in total body fat — averaging 15–22% of total body weight lost over 68–72 weeks. Tirzepatide in particular is shown to preferentially reduce visceral fat, which is the metabolically dangerous fat surrounding organs. With adequate protein intake and resistance training, most of this loss comes from fat rather than lean muscle mass.

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