Body Fat Calculator
Estimate your body fat percentage, fat mass, lean body mass, BMI, body fat category, and waist-to-height risk using simple body measurements.
Track body composition, fitness progress, and healthy weight goals.
Enter Your Details
Use metric or imperial units. For best results, use the U.S. Navy method.
Your Body Fat Result
Estimated body composition summary.
Enter your details to see your body fat category.
Body Fat Category Guide
General adult body fat ranges based on common fitness categories.
What is a Body Fat Calculator?
A body fat calculator estimates how much of your total body weight is fat mass. Unlike a simple weight scale, body fat percentage gives a better idea of body composition because it separates fat mass from lean body mass, such as muscle, bones, water, and organs.
This CalcMora Body Fat Calculator can be used as a body fat percentage calculator, fat mass calculator, lean body mass calculator, BMI body fat estimator, U.S. Navy body fat calculator, waist measurement calculator, fitness progress calculator, and body composition calculator.
How This Body Fat Calculator Works
This tool includes two methods. The U.S. Navy method uses body measurements such as height, waist, neck, and hip for women. The BMI-based method uses height, weight, age, and gender to create a simpler estimate. The U.S. Navy method is usually better when accurate circumference measurements are available.
U.S. Navy Body Fat Formula
For men, the calculator uses height, waist, and neck. For women, it uses height, waist, neck, and hip. Measurements are converted internally so the formula can estimate body density and body fat percentage.
Female: 163.205 × log10(waist + hip − neck) − 97.684 × log10(height) − 78.387
BMI-Based Body Fat Estimate
The BMI-based method is easier because it only needs height, weight, age, and gender. However, it may be less accurate for athletes, bodybuilders, very muscular people, older adults, and people with unusual body composition.
Gender value: male = 1, female = 0
How to Measure Correctly
- Measure height without shoes.
- Measure weight in the morning if possible.
- Measure waist around the navel area or narrowest waist point.
- Measure neck just below the Adam’s apple area.
- For women, measure hip around the widest part of the hips.
- Keep the tape flat, level, and comfortable.
Why Body Fat Percentage Matters
Body fat percentage can help you understand fat loss, muscle gain, fitness progress, obesity risk, healthy weight range, and body composition changes. Two people may have the same BMI but different muscle mass and fat mass. That is why body fat percentage is often more useful than body weight alone.
Important Health Note
This calculator is for educational and informational use only. It cannot replace professional body composition testing such as DEXA scan, skinfold caliper testing, hydrostatic weighing, bioelectrical impedance analysis, or medical assessment. If you are concerned about your body fat, weight, hormones, diet, or health, talk to a qualified healthcare professional.
Body Fat Calculator FAQs
What is a healthy body fat percentage?
Healthy body fat depends on gender, age, activity level, and fitness goal. In general, men naturally have lower essential fat than women. Women need higher essential fat for normal hormone and reproductive function.
Is body fat percentage better than BMI?
Body fat percentage can be more helpful than BMI because BMI only compares weight and height. BMI does not directly separate fat mass from muscle mass.
Which method should I use?
Use the U.S. Navy method if you have waist, neck, and hip measurements. Use the BMI-based method only when you want a quick estimate.
Can this calculator measure exact body fat?
No. This calculator gives an estimate. For more accurate testing, consider DEXA, skinfold calipers, BIA devices, or clinical body composition tests.
How can I reduce body fat?
A sustainable calorie deficit, strength training, cardio exercise, protein intake, sleep, and consistency can help reduce body fat. Avoid extreme diets and consult a professional if you have health concerns.