With this calculator, you can estimate your body fat percentage. This calculator enables you to select from various formulas to calculate body fat. These include U.S. Navy, Covert Bailey, Jackson-Pollock, YMCA methods, and the BMI estimate. To get the best results, measure to the nearest 1/4 inch (0.5 cm).

Body Fat Percentage Calculator | dietarch.com

Body Fat Percentage Calculator

Q: <strong>What is a good body fat percentage?</strong>

For women, 13–31% is considered a healthy range; for men, it is about 5–24%. As you get older, slightly higher values are okay since metabolism slows.

Get an evidence-based estimate and personalized guidance from DietArch

Imperial (lbs, in) Metric (kg, cm)

Gender

Age

Weight (lbs)

Height (in)

CUN-BAE

U.S. Navy

Caliper

YMCA

Quick estimate: age, height & weight.

Requires neck, waist (and hip for women).

Neck (in)

Waist (in)

Jackson/Pollock 3-site caliper method.

Simple YMCA tape-measure method.

Waist (in)

How to Use the Body Fat Calculator Step by Step

Choose your preferred measurement method (CUN‑BAE, Navy, Skinfold, or YMCA).
Enter your sex, age, weight, height, and required measurements.
Press Calculate to get your estimated body fat percentage and category.

After following the above steps, you can check your own or any other person’s body fat percentage.

What is the ideal body fat percentage?

Category	Men (%)	Women (%)
Essential Fat	2–5	10–13
Athletes	6–13	14–20
Fitness	14–17	21–24
Acceptable	18–24	25–31
Obese	25+	32+

Check your calculated result with the above reference values. The values are given by the American Council on Exercise.

For women fat% less than 31, and for men fat% less than 24 is acceptable. It means you are in the normal range.

What Is Body Fat Percentage?

Body silhouette highlighting fat mass in green versus lean mass in mint

Body fat percentage is the portion of your total weight made of fat tissue. It is also called adipose tissue. It helps store energy, protects organs, and regulates hormones. There are two types:

Essential fat is needed for life and reproductive health
Storage fat is extra fat stored under the skin or around organs

Women store more body fat than men because of hormones. Too much fat around the belly, also called belly fat, can lead to obesity or overweight. But being overweight does not always mean unhealthy. It could be due to muscle or other factors.

Obesity increases the risk of many serious health problems like heart disease, diabetes, stroke, and some cancers. It also negatively affects mental health and reduces quality of life.

Visceral fat is particularly harmful. It disrupts hormones, increases bad cholesterol (LDL), lowers good cholesterol (HDL), and can result in insulin resistance, leading to type 2 diabetes.

Maintaining a healthy weight through good eating habits and regular exercise is key to preventing these risks. Read about one habit that reduce visceral fat.

Why Use a Body Fat Calculator

comparison of scale weight versus body fat percentage results. Dietarch.com

Weight alone cannot distinguish muscle from fat mass. For example, two people at 75 kg can have completely different body fat percentages. So we prefer a body fat calculator that helps to identify metabolic risks and personalize fitness goals more precisely. It is commonly used by nutrition coaches to assess health and fitness.

How to measure body fat percentage

It is possible to accurately measure body fat by methods such as Dual-Energy X-ray Absorptiometry (DEXA), air-displacement plethysmography, and hydrostatic weighing. But these are too costly. With online calculators, you can get 95% accurate results. Below are the four methods used by our calculator.

Icons representing CUN-BAE Navy Skinfold and YMCA body fat methods

1 CUN‑BAE (Clínica Universidad de Navarra Body Adiposity Estimator)

This is a new formula created by researchers at universities to give a quick estimate of body fat without the need for special devices.

How it Works: It computes your Body Mass Index (BMI) based on your height and weight, then applies a complicated formula involving your age and sex to adjust the BMI into an approximated body fat percentage. It basically fine-tunes the raw BMI score in order to more accurately account for how body composition shifts with age and sex.
Pros: Easy, does not require any equipment. Clinically tested and proven.
Cons: Can overestimate fat in muscle-bound persons or underestimate in exceptionally lean individuals.

Below is the primary research paper where the formula was developed and validated. Citing this gives the method its scientific credibility.

Source: Gómez-Ambrosi, J., et al. (2012). Clinical usefulness of a new equation for estimating body fat. Diabetes Care, 35(2), 383–385.

Link: https://diabetesjournals.org/care/article/35/2/383/38428

2 U.S. Navy Method

This is the official tape-measure formula used by the U.S. military for its Body Composition Assessment (BCA). It is widely regarded as the gold standard for at-home, non-caliper measurements.

How it Works: It uses circumference measurements from a tape measure. The formula incorporates height, neck, and waist measurements for men. For women, it also includes the hip measurement. The neck circumference acts as a measure for lean body mass, while the waist and hips act as measure for fat storage.
Pros: It is reliable and accessible, better than BMI alone.
Cons: It requires precise measurements or error increases.
Best For: Users with a tape measure who want accurate at-home results.

The document from the U.S. Navy outlines the official procedures for the Body Composition Assessment (BCA), which includes the tape measure method. This is the most direct and authoritative source.

Source: U.S. Navy. (2021). GUIDE 4: BODY COMPOSITION ASSESSMENT (BCA). MyNavy HR.

Link: https://www.mynavyhr.navy.mil/Portals/55/Support/Culture%20Resilience/Physical/Guide-4%20Body%20Composition%20Assessment%20FEB25.pdf

3 Jackson‑Pollock 3‑Site Skinfold Method

This is a classic "skinfold" method that directly measures the thickness of subcutaneous fat.

How it Works: It requires a specialized tool called a skinfold caliper to pinch and measure fat thickness in millimeters at three specific body sites. These sites differ for men (chest, abdomen, thigh) and women (triceps, suprailiac, thigh) to account for different fat storage patterns. The sum of these measurements is then used in an equation to estimate body density, which is converted to body fat percentage.
Pros: It is direct and often accurate under skilled use.
Cons: It needs skill, training, and equipment. It only measures subcutaneous fat.
Best For: Fitness freaks and personal trainers in gyms.

Below is the original, foundational research paper that established the generalized equations for predicting body density from skinfolds in men, which are the basis for the calculator's formula.

Source: Jackson, A. S., & Pollock, M. L. (1978). Generalized equations for predicting body density of men. British Journal of Nutrition, 40(3), 497-504.

Link: https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/abs/generalized-equations-for-predicting-body-density-of-men/132C3E04340F867A3102473A4A0A223A

4 YMCA Method

This is an easy circumference formula made for practical use in fitness centers like the YMCA.

How it Works: It is a tape-measure method, which needs only two information: body weight and waist circumference.
Pros: Extremely fast and requires only a waist measurement and weight.
Cons: Least accurate; ignores neck and hip differences.
Best For: Quick, rough estimates when limited tools are available.

The YMCA formula is less formally documented in academic literature compared to the others. It was developed for practical use in fitness centers. The most reliable references describe its application and formula as established by the organization.

Source: Golding, L. A., Myers, C. R., & Sinning, W. E. (Eds.). (2000). Y's way to physical fitness (4th ed.). Human Kinetics.
Link: While a direct link to the full text is not publicly available, you can reference it as the source manual. A description of the formula and its origin is often cited in exercise physiology textbooks and reliable health websites. A good secondary source that explains it is:
https://www.medicalalgorithms.com/the-ymca-formulas-for-estimating-percent-body-fat-in-adults

BMI (Body Mass Index) Estimation Method

The BMI method is the simplest but least accurate way to estimate body fat percentage. For anyone who prefers not to use measuring tapes or skinfold calipers, this method is best.

Before using this method, first calculate your BMI. You can use our BMI Calculator for help with this. Once you get your BMI, the following formulas can provide a rough estimate of your body fat percentage.

Body fat percentage (BFP) formula for males:

USC Units (in inches):
BFP = 86.010 × log₁₀(abdomen − neck) − 70.041 × log₁₀(height) + 36.76

SI / Metric Units (in cm):
BFP = 495 / [1.0324 − 0.19077 × log₁₀(waist − neck) + 0.15456 × log₁₀(height)] − 450

Body fat percentage (BFP) formula for females:

USC Units (in inches):
BFP = 163.205 × log₁₀(waist + hip − neck) − 97.684 × log₁₀(height) − 78.387

SI / Metric Units (in cm):
BFP = 495 / [1.29579 − 0.35004 × log₁₀(waist + hip − neck) + 0.22100 × log₁₀(height)] − 450

Fat Mass (FM) Formula:
FM = BF × Weight

Lean Mass (LM) Formula:
LM = Weight − FM

Best Practices and Error Minimization Tips

Food and hydration may influence readings in impedance or circumference measures. Always take repeat measurements at the same times of day and places for repeat reliability. Practice proper form when taking skinfold measurements with a caliper or tape. Minimize daylight changes and take skinfolds when cool and after exercise.

Compare your result to the best category that matches your goals and experience.

Why Should I Control My Body Fat?

Our body needs fat to stay healthy. But too much body fat can pose serious health problems, such as:

Higher fats can raise your blood pressure and bad cholesterol, which increases the risk of heart disease and stroke. To reduce stroke chances adopt these habits.
Extra body fat can cause the body to make more male hormones, which may lead to acne and facial hair.
People with increased body fat are more likely to get type 2 diabetes. There is a strong connection between obesity and high blood sugar levels.
Women with higher body fat may have early births, babies with health problems, or may need a C-section to deliver.

Easy Tips to Reduce Body Fat Safely

Person measuring waist with tape and best practice checklist icons. Dietarch.com

Combine cardio and strength exercises 3–5 times a week.
Reduce calorie intake by 10–20% and boost protein to preserve muscle from tearing.
Prioritize getting 7–9 hours of sleep and stress management to help in fat loss and hormone balance.

In a nutshell

Using a body fat calculator provides more actionable insights than weight alone. Choose the method that fits your comfort and tool availability. Combine readings from the calculator with lifestyle changes and repeat tracking to see real progress. To build a full health plan, explore related tools such as the BMI Calculator, the macro Calculator, and the Ideal Body Weight Calculator. Bookmark this guide and use it as your trusted body composition resource.

Frequently Asked Questions

Every month gives meaningful updates. Monthly checks align with body composition changes.

The Navy method offers better accuracy than YMCA or BMI alone. Skinfold works well if performed consistently by a trained partner.

Apps are convenient and generally accurate when used with reliable methods and consistent entries.

Yes small fluctuations occur but they average out. Focus on longer-term trends not daily minute changes.

The formula is validated for adult populations only. Not recommended for children or the elderly with very atypical BMI.

For women, 13–31% is considered a healthy range; for men, it is about 5–24%. As you get older, slightly higher values are okay since metabolism slows.

Fat is mostly converted into energy and expelled as carbon dioxide when you exhale, with small amounts lost via sweat, urine, and waste.

When our body needs energy, stored fat break into fatty acids, which our muscles break down to fuel activity. Then you breathe out the resulting CO₂