Body Fat Calculator

Free Body Fat Calculator

Estimate your body fat percentage using basic measurements to get a quick snapshot of your composition. While helpful for general tracking, this calculator can’t match the accuracy of a DEXA scan — the gold standard for measuring fat, muscle, and bone. Use it as a starting point, and book a scan for deeper insights.

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Tips for Accurate Measurements

BMI vs. U.S. Navy Method – What’s the Difference?

Body Mass Index (BMI)

  • What it is: A calculation based solely on your height and weight.

  • Pros: Fast, easy, and widely used.

  • Cons: Doesn’t account for muscle mass or fat distribution — not always accurate for athletic bodies.

U.S. Navy Body Fat Method

  • What it is: Estimates body fat percentage using key body measurements.

  • Measurements:

    • Men: Neck and waist

    • Women: Neck, waist, and hips

  • Pros: More tailored to individual body composition.

  • Cons: Requires precise measuring — small errors can affect accuracy.

Which Method Should You Use?

  • BMI is best for a quick health snapshot.

  • U.S. Navy Method offers a better estimate of body fat percentage, especially for tracking fitness progress.
    Use both as general tools — and remember, for the most accurate data, a DEXA scan is unmatched.

Why Track Your Body Fat?

  • Track Real Progress: Body fat percentage shows what the scale can’t — whether you’re losing fat, gaining muscle, or maintaining balance.

  • Customize Your Plan: Your numbers help personalize your training and nutrition strategy.

  • Better Health Insight: High or low fat percentages can signal health risks — regular tracking helps you stay ahead.