Body Fat Percentage Calculator

For men, a fitness range of 14–17% and acceptable range of 18–24% are considered healthy. For women, fitness falls between 21–24% and acceptable between 25–31%. Athletes typically carry less — 6–13% for men and 14–20% for women.

The U.S. Navy method is typically within 3–4% of a DEXA scan result, making it one of the most accurate tape-measure methods available without equipment. Accuracy improves when measurements are taken carefully and consistently.

Measure your waist at the narrowest point, usually at or just above the navel. Keep the tape measure parallel to the floor and measure after exhaling normally — do not suck in your stomach.

BMI only uses height and weight, so it cannot distinguish between fat and muscle. A muscular athlete may have a high BMI but low body fat. Body fat percentage is a more precise indicator of actual body composition and health risk.

Combine regular walking or cardio with strength training and a modest calorie deficit. Aim for 0.5–1 kg of fat loss per week. Daily step goals of 10,000+ steps are an effective and sustainable way to increase calorie expenditure without intense exercise.