Body Fat Calculator
Estimate your total body fat percentage using the U.S. Navy circumference method and the BMI method. Get your fat mass, lean mass, and ideal body fat for your age based on Jackson & Pollock standards.
Enter your measurements and click
Calculate Body Fat to see your results.
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range for women
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ACE Body Fat Categories
| Category | Women | Men |
|---|---|---|
| Essential Fat | 10–13% | 2–5% |
| Athletes | 14–20% | 6–13% |
| Fitness | 21–24% | 14–17% |
| Average | 25–31% | 18–24% |
| Obese | 32%+ | 25%+ |
Jackson & Pollock Ideal Body Fat %
| Age | Women | Men |
|---|---|---|
| 20 | 17.7% | 8.5% |
| 25 | 18.4% | 10.5% |
| 30 | 19.3% | 12.7% |
| 35 | 21.5% | 13.7% |
| 40 | 22.2% | 15.3% |
| 45 | 22.9% | 16.4% |
| 50 | 25.2% | 18.9% |
| 55 | 26.3% | 20.9% |
What Is Body Fat?
The scientific term for body fat is adipose tissue. It serves several essential functions: storing lipids from which the body creates energy, secreting important hormones, providing cushioning, and insulating the body against temperature changes.
Body fat includes essential fat (necessary for life and reproductive function — ~2–5% in men, ~10–13% in women) and storage fat, which accumulates in subcutaneous tissue (under the skin) and visceral tissue (around internal organs).
The healthy range of body fat is approximately 8–19% for men and 21–33% for women. Levels below the essential fat range should be discussed with a medical professional.
How Body Fat Accumulates
The rate of body fat accumulation varies between individuals and depends on genetic factors, activity level, dietary habits, age, and hormonal status. Excess fat in the abdominal region can be particularly difficult to reduce and is influenced by multiple factors.
After age 40 (or after menopause in women), reduced levels of sex hormones can lead to increased fat storage around the stomach in men, or around the buttocks and thighs in women.
Managing diet and exercise has been consistently shown to reduce stored fat over time, particularly visceral fat which poses the greatest health risk.
⚠ Note on insufficient body fat: Having too little body fat also carries serious health risks, including hormonal dysfunction, bone loss, immune suppression, and organ damage. Levels at or below the essential fat range should be evaluated by a medical professional.
Measure Waist Circumference
Men: Measure at a horizontal level around the navel. Women: Measure at the level of the smallest width. The subject must not pull the stomach inwards — a natural, relaxed posture is required for accuracy.
Measure Neck Circumference
Measure the circumference of the neck starting just below the larynx (Adam's apple), with the tape sloping slightly downward toward the front. The subject should look straight ahead and avoid flaring their neck outwards.
Measure Hip Circumference (Women Only)
Measure the circumference of the hips at the largest horizontal measure — typically around the widest part of the buttocks. Keep the tape horizontal and parallel to the floor.
Results from the circumference method are estimates. For more accurate body composition assessment, bioelectric impedance analysis (BIA), DEXA scan, or hydrostatic (underwater) weighing are recommended clinical tools. The Navy method tends to slightly overestimate body fat in very lean individuals and underestimate it in those with high trunk fat relative to limb fat.