Calculate your body fat percentage using the US Navy method or BMI-based estimation. Get your fat mass, lean mass, and body composition category.
Body Fat
17.4%
Average
At navel level
At narrowest point
Explore how changes affect your results
Compared to the general population (Male)
Your Body Fat
17.4 %
Percentile
32th
Below average - looking good!
Distribution
10th
11.0
25th
16.0
Median
21.0
75th
27.0
90th
33.0
Population Average
22.0
Ideal Range
10.0 - 17.0
%
Your Ranking
Top 32%
68% are higher
Based on your average body fat level
To lose fat, aim for a 500-750 calorie daily deficit. This leads to 1-1.5 lbs of fat loss per week.
Strength training preserves muscle while losing fat, improving your body composition.
Higher protein (0.8-1g per lb body weight) helps preserve muscle during fat loss.
Body Fat
17.4%
Average
To calculate body fat percentage using the US Navy method: For men, measure waist at navel and neck at narrowest point, then use the formula: 86.010 x log10(waist - neck) - 70.041 x log10(height) + 36.76. For women, also measure hips at widest point. Healthy ranges are 10-20% for men (fit) and 18-28% for women (fit). The Navy method is accurate within 3-4% for most people.
The US Navy body fat formula is generally accurate within 3-4% for most people. It uses waist and neck measurements (plus hips for women) to estimate body fat. While not as precise as DEXA scans or hydrostatic weighing, it provides a good estimate for tracking progress.
Healthy body fat ranges vary by gender. For men: 10-20% is fit, 21-24% is average. For women: 18-28% is fit, 29-31% is average. Athletes may be lower. Essential fat (minimum needed for health) is 2-5% for men and 10-13% for women.
Measure your waist at the narrowest point, typically at the navel or just above. Stand relaxed, don't suck in your stomach. Measure at the end of a normal exhale. The tape should be snug but not compressing the skin.
Body fat percentage is more indicative of health than weight alone. Two people at the same weight can have vastly different body compositions. High body fat increases risk of heart disease, diabetes, and other conditions, even at "normal" weight.
Measure every 2-4 weeks for tracking progress. Body fat changes slowly, so daily measurements aren't useful. Measure at the same time of day, under similar conditions (morning, fasted) for consistency.
Body Fat
17.4%
Average