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Body Fat Estimator - Universal Calculator
Universal Method

Estimate your body fat percentage with precision.

Based on the Navy Method. Fast, simple, and scientifically accurate.

Enter Your Measurements

View Universal Formula (Navy Method)

Men: 86.010 × log10(waist - neck) - 70.041 × log10(height) + 36.76

Women: 163.205 × log10(waist + hip - neck) - 97.684 × log10(height) - 78.387

1

Choose Details

Select gender and preferred measurement unit.

2

Measure Up

Use a tape measure for neck, waist, and hips.

3

Calculate

Get your percentage and category instantly.

How to Take Accurate Measurements

  • Height

    Stand straight against a wall without shoes.

  • Neck

    Measure just below the larynx (Adam's apple).

  • Waist

    Men: At the navel. Women: At the smallest point.

  • Hip (Women)

    At the widest part of the hips and buttocks.

Body Fat Categories

Men Range
Essential Fat2 – 5%
Athlete6 – 13%
Fitness14 – 17%
Average18 – 24%
Obese25% +
Women Range
Essential Fat10 – 13%
Athlete14 – 20%
Fitness21 – 24%
Average25 – 31%
Obese32% +

Why Body Fat Percentage Matters

Tracking body fat is significantly more beneficial than just tracking weight. Body Mass Index (BMI) only calculates the ratio of weight to height, meaning a muscular athlete might be classified as "overweight" despite having very low body fat.

Body fat percentage distinguishes between lean mass (muscle, bone, water) and fat mass. Maintaining a healthy range reduces the risk of cardiovascular disease, diabetes, and inflammation.

Tips to Reduce Body Fat

  • Maintain a mild calorie deficit.
  • Eat high protein (1.6g+ per kg).
  • Strength train 3-4 times per week.
  • Prioritize sleep (7-9 hours).

Frequently Asked Questions

How accurate is the Navy Method?

The Navy Method is accurate within 3-4% for most people. It is widely considered the best home-measurement method compared to calipers, though DEXA scans remain the gold standard.

What is the difference between BMI and Body Fat?

BMI is a simple ratio of weight to height and cannot distinguish muscle from fat. Body Fat Percentage specifically calculates your fat mass, giving a much clearer picture of your health.

When is the best time to measure?

For the most consistent results, measure first thing in the morning, fasting, after using the restroom. Hydration levels can significantly affect waist measurements later in the day.

How do I lower my body fat percentage?

Focus on a sustainable calorie deficit, high protein intake (1.6-2.2g per kg), resistance training to preserve muscle, and adequate sleep. Consistency over time is key.

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About Us

Body Fat Estimator calculates your precise body fat percentage using simple tape measurements. We help you track fitness progress and understand health categories instantly, offering a fast, reliable, and free tool to support your wellness journey.

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