Body Fat Calculator
A soft tape measure and sixty seconds. Get your body fat percentage, your fat mass, and the lean mass you are actually training to keep.
Add it to see fat mass and lean mass in pounds.
Men measure at the navel. Women measure at the narrowest point.
Fill in the fields above and your number appears here instantly.
What your numbers mean
Your body fat percentage
The share of your bodyweight that is fat rather than muscle, bone, and water. It explains why two people at the same weight look nothing alike.
Lean mass is the number to protect
Fat loss done right moves the fat mass number down while lean mass barely budges. If both fall together, calories are too low or protein is too low.
Read the trend, not the reading
Any tape measurement carries a margin. Measured the same way every two weeks, the direction it moves is honest, and direction is what you actually make decisions on.
How to adjust after two weeks
- 1Weigh in the same way every morningAfter the bathroom, before food or water, same clothing. One day means nothing. The seven day average is the number you read.
- 2Compare week two's average to week one'sLosing fat: you want a half pound to one percent of bodyweight down per week. Building: a quarter to half pound up. Holding steady inside those ranges means the numbers are right, so leave them alone.
- 3Move calories, not everything at onceOff target for two straight weeks? Change calories by roughly 150 to 200 and hold protein exactly where it is. Protein is what protects the muscle you already built.
- 4Recheck the calculator when your weight moves 10 lbA lighter or heavier body burns a different amount. Ten pounds in either direction is the trigger to run these numbers again.
Numbers are the easy part.
Eating them every day is where people fall off. Turn these macros into a full 7 day meal and training plan, built around your body, free.
Start my free 7 day kickstartCommon questions
How do you calculate body fat percentage?
This calculator uses the US Navy method, which estimates body fat from your height, neck, and waist, plus hips for women. It is the most reliable measurement you can take at home with nothing but a soft tape.
How accurate is the Navy body fat method?
Within roughly 3 to 4 percent of a DEXA scan for most people, which is close enough to steer a diet. Its real strength is consistency: measured the same way each time, the direction it moves is accurate even when the absolute number is a little off.
Where exactly do I measure?
Neck just below the larynx with the tape sloping slightly down at the front. Waist at the navel for men, at the narrowest point for women. Hips at the widest point. Stand relaxed, do not suck in, and keep the tape snug without compressing skin.
What is a healthy body fat percentage?
For men, roughly 10 to 18 percent is a lean healthy range and 6 to 13 is athletic. For women, 18 to 25 percent is healthy and 14 to 20 is athletic. Below those ranges hormones and recovery usually start paying the bill.
How fast can I lower my body fat?
About half a percent to one percent per month while holding muscle, and that pace is a good outcome, not a slow one. Faster than that and the scale drops largely because muscle is leaving with the fat.