Body Fat Calculator
Estimate your body fat percentage using the U.S. Navy circumference method. This valuable tool helps you track your real fitness progress by measuring body composition (fat mass vs. lean mass), which is more insightful than tracking weight alone.
Inputs
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Result
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More Information
Medical Disclaimer
Understanding the Body Fat Calculator
This calculator uses the U.S. Navy method, a circumference-based formula, to provide a reliable estimate of your body fat percentage. Tracking body fat is often a more accurate measure of fitness progress than tracking weight alone, as it distinguishes between fat mass and lean mass.
How to Take Accurate Measurements
For the most consistent results, use a flexible measuring tape and follow these guidelines. It's best to measure in the morning before eating or drinking.
- Neck: Measure around the neck, just below the larynx (Adam's apple). Keep the tape level.
- Waist: For men, measure horizontally at the level of the navel. For women, measure at the narrowest point of the waist, usually just above the navel.
- Hip (Females only): Stand with your feet together and measure at the widest point of the hips or buttocks.
Take each measurement two or three times and average them for accuracy. Ensure the tape is level and snug, but not compressing the skin.
Fat Mass vs. Lean Mass
The result breaks your total body weight into two components:
- Fat Mass: The total weight of fat in your body.
- Lean Mass: This includes the weight of your muscles, bones, organs, and water. It's often referred to as "fat-free mass."
As you get fitter, you may see your lean mass increase and your fat mass decrease, even if your total weight on the scale doesn't change much. This is a sign of positive body recomposition. To get a more complete picture of your health, consider using this tool with our BMI Calculator.
General Healthy Food Ideas
Fueling your body correctly is key to achieving any health and fitness goal. Here are some examples of nutrient-dense food choices for different dietary preferences. This is for educational purposes and you should always consult with a registered dietitian for personalized advice.
High-Quality Protein
Non-Vegetarian
Chicken Breast, Salmon, Tuna, Eggs, Lean Beef.
Vegetarian
Greek Yogurt, Cottage Cheese, Lentils, Paneer, Whey Protein.
Vegan
Tofu, Tempeh, Edamame, Chickpeas, Seitan, Lentils, Vegan Protein Powder.
Complex Carbohydrates
These provide sustained energy. Sources are generally the same for all diets: Brown Rice, Quinoa, Sweet Potatoes, Oats, Whole Wheat Bread, Millets.
Healthy Fats
Non-Vegetarian
Fatty Fish (Salmon, Mackerel), Egg Yolks, Avocado, Nuts & Seeds, Olive Oil.
Vegetarian
Avocado, Nuts & Seeds, Olive Oil, Ghee, Full-Fat Dairy.
Vegan
Avocado, Nuts & Seeds, Olive Oil, Flaxseed Oil, Chia Seeds.