Health
Body Fat Percentage Calculator
Estimate your body fat percentage using the US Navy method — the most accurate tape-measure technique available. Enter your waist, neck, and height (plus hips for women) for an instant result.
Tip: Measure in the morning before eating. Keep the tape horizontal and snug but not tight. Take readings at the end of a normal exhale.
Body fat percentage chart by age
Healthy body fat ranges for men and women by age group, based on American Council on Exercise (ACE) guidelines.
| Age | Men (healthy) | Women (healthy) | Male athletes | Female athletes |
|---|---|---|---|---|
| 20–29 | 7–17% | 16–24% | 6–12% | 14–20% |
| 30–39 | 12–21% | 17–25% | 7–13% | 15–21% |
| 40–49 | 14–23% | 19–28% | 8–14% | 16–22% |
| 50–59 | 16–24% | 22–31% | 9–15% | 18–23% |
| 60+ | 17–25% | 23–32% | 10–16% | 19–24% |
Source: American Council on Exercise (ACE). Individual needs vary — consult a healthcare provider for personalised guidance.
Body fat percentage categories — men vs women
Men
Essential fat0–6%
Athletes6–14%
Fitness14–18%
Average18–25%
Obese25–+%
Women
Essential fat0–14%
Athletes14–21%
Fitness21–25%
Average25–32%
Obese32–+%
Related health calculators
Ad Space — 90px
Frequently Asked Questions
What is a healthy body fat percentage for men?
According to the American Council on Exercise (ACE), a healthy body fat percentage for men is 14–17% (fitness level) or 18–24% (acceptable/average). Athletes typically maintain 6–13%. Essential fat for men is 2–5% — below this is dangerous. Most health organisations recommend men aim for under 25% body fat.
What is a healthy body fat percentage for women?
For women, ACE guidelines suggest 21–24% is a fitness level and 25–31% is acceptable/average. Female athletes typically have 14–20%. Women need higher essential fat (10–13%) than men due to hormonal and reproductive requirements. Most health organisations recommend women aim for under 32% body fat.
What body fat percentage is considered obese?
Body fat percentage above 25% for men and above 32% for women is generally considered obese by the American Council on Exercise. This is different from BMI-based obesity (BMI ≥ 30), and body fat percentage is considered a more accurate indicator of health risk.
How does the US Navy method work?
The US Navy body fat formula estimates body fat percentage from circumference measurements. For men: BF% = 86.010 × log10(waist - neck) - 70.041 × log10(height) + 36.76. For women: BF% = 163.205 × log10(waist + hip - neck) - 97.684 × log10(height) - 78.387. This method has an accuracy of ±3–4% compared to DEXA scanning.
How accurate is the Navy method body fat calculator?
The US Navy method is one of the most accurate circumference-based body fat estimation methods, with a margin of error of approximately 3–4% compared to gold-standard DEXA scanning. It is more accurate than BMI for estimating body fat but less precise than hydrostatic weighing or DEXA. Accuracy improves with careful measurement technique — measure at the same time each day, ideally in the morning.
Where exactly do I measure waist circumference?
For the Navy method, waist is measured at the narrowest point of the abdomen (the natural waist), approximately at the navel level, not the hip bones. Keep the tape horizontal, breathe normally, and do not suck in your stomach. Take the measurement at the end of a normal exhale for consistency.
How do I lower my body fat percentage?
Reducing body fat requires a sustained caloric deficit combined with resistance training to preserve muscle mass. A deficit of 300–500 calories per day leads to approximately 0.25–0.5kg of fat loss per week. Prioritise protein (1.6–2.2g per kg of body weight) to protect muscle during fat loss. Cardio accelerates fat loss but resistance training is essential to maintain the muscle that gives a lean appearance.
What is the difference between body fat percentage and BMI?
BMI (Body Mass Index) measures weight relative to height and does not distinguish between muscle and fat. Body fat percentage directly estimates the proportion of your body that is fat tissue. BMI can misclassify muscular individuals as overweight, while body fat percentage gives a more accurate picture of body composition. Both are screening tools — neither replaces clinical assessment.