Body Fat Percentage Calculator — Estimate Your Body Fat Online

Use this free online body fat percentage calculator to estimate your body fat % and learn your category (Essential, Athletic, Fitness, Average, Obese). It uses the well-known US Navy method from simple measurements — no special equipment, no download, and no signup required.

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What this calculator does

From height, neck, waist, and (for women) hip measurements, the tool estimates your body fat percentage using logarithmic equations validated for screening. It also optionally calculates lean body mass if you provide your weight.

The US Navy method is a practical, widely used approach for at-home estimation when professional tools (DEXA, calipers, BIA) are not available.

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How to take measurements

• Height: stand straight without shoes. Measure in cm or in.
• Neck: measure just below the larynx (Adam’s apple), tape horizontal, not too tight.
• Waist: measure at the narrowest point or at the navel level if indeterminate, tape snug but not compressing.
• Hip (women): measure at the widest point of the buttocks.

Pro tips: measure in the morning, relaxed abdomen, and take two or three readings to average. Consistency matters more than absolute perfection.

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Categories and typical ranges

• Essential fat: Men ~2–5%, Women ~10–13%
• Athletic: Men ~6–13%, Women ~14–20%
• Fitness: Men ~14–17%, Women ~21–24%
• Average: Men ~18–24%, Women ~25–31%
• Obese: Men ≥25%, Women ≥32%

Your category helps contextualize training goals, nutrition targets, and expectations for performance or health outcomes.

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Why use an online body fat calculator?

• Free and instant: results in seconds, no download required.
• Accessible: measures with a flexible tape; no calipers needed.
• Private: calculations run locally; we don’t store or transmit data.
• Actionable: get lean body mass and use it to plan protein intake or training volume.

When possible, cross-check with professional methods for greater precision.

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Interpreting results

• Lower body fat (essential/athletic) often correlates with improved endurance and power-to-weight, but must be balanced with health, energy, and sustainability.
• Fitness/Average ranges suit most general wellness goals and are realistic to maintain year-round.
• Obese category indicates elevated long-term health risks; seek a professional plan that emphasizes gradual, sustainable changes.

Remember, body fat % is an estimate, influenced by hydration, tape placement, and individual body distribution. Use the trend over time rather than a single reading.

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Using lean body mass

If you provide weight (kg or lbs), the calculator returns lean body mass (LBM) = weight × (1 − bodyFat%). LBM helps set protein targets, forecast strength progress, and guide calorie planning.

Example: at 80 kg and 20% body fat, LBM ≈ 64 kg. Many athletes target 1.6–2.2 g protein per kg LBM depending on training phase.

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FAQs

Is the US Navy method reliable?
It is reliable for screening and tracking trends, especially when measurements are taken consistently. For medical or competitive precision, use DEXA or professional calipers.

Do I need special tools?
No. A soft measuring tape is enough. The calculator accepts cm and in.

How often should I measure?
Weekly or biweekly readings are enough for most people. Focus on gradually improving habits rather than chasing a single number.

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Conclusion

Looking for a free body fat percentage calculator online? Estimate body fat % with the US Navy method, learn whether you are essential, athletic, fitness, average, or obese, and compute lean body mass. No download, private, and instant.

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