Body Fat Percentage Calculator 2025: Measure Composition Accurately
Knowing your body fat percentage is more important than weight alone. Our Body Fat Calculator uses 5 proven methods — Navy tape, YMCA, Jackson-Pollock 3-site and 7-site skinfold, and BMI estimate — to give you accurate body composition insights. Track fat loss, lean mass, and health risks with science-backed formulas.
Why Body Fat % Matters
Body fat % = (Fat Mass / Total Weight) × 100
It predicts health risks better than BMI. High body fat increases risk of diabetes, heart disease, and joint issues. Low body fat can impair hormones and immunity.
Ideal Body Fat Ranges
| Category | Men | Women |
|---|---|---|
| Essential Fat | 2–5% | 10–13% |
| Athletes | 6–13% | 14–20% |
| Fitness | 14–17% | 21–24% |
| Average | 18–24% | 25–31% |
| Obese | 25%+ | 32%+ |
Measurement Methods
US Navy Method: Uses height, waist, neck (and hip for women). No equipment needed.
YMCA: Simple formula using weight and waist.
Jackson-Pollock 3-Site: Chest, abdomen, thigh (men); tricep, suprailiac, thigh (women).
Jackson-Pollock 7-Site: Adds subscapular, midaxillary, etc. Most accurate with calipers.
BMI Estimate: Rough proxy (not true body fat).
How to Take Skinfold Measurements
- Use quality calipers (e.g., Lange, Harpenden).
- Pinch skin 1 cm above mark, pull away from muscle.
- Measure to nearest 0.5 mm, take 3 readings per site, average.
- Measure right side of body.
Formulas
Navy (Men): %BF = 86.010 × log10(waist − neck) − 70.041 × log10(height) + 36.76
Jackson-Pollock 3-Site (Men): %BF = (0.39287 × sum) − (0.00104 × sum²) + (0.00043 × age) − 4.5
Common Mistakes
- Inconsistent measurement sites
- Measuring right after eating/drinking
- Using cheap calipers
- Trusting BMI alone
Pro Tips
- Measure at same time of day (morning, fasted)
- Track monthly, not weekly
- Pair with TDEE Calculator for fat loss
- Use DEXA scan for gold standard (clinical)
FAQs
Can I lose fat and gain muscle? Yes — "recomp" is possible, especially for beginners.
Is 10% body fat healthy? Yes for men, but risky below 8%. Women need 14%+ for hormones.
Why does my scale show different %? Bioimpedance scales vary with hydration — use consistently.
Conclusion
Stop guessing. Our Body Fat Calculator gives you lab-grade estimates at home. Use Navy method for simplicity, Jackson-Pollock for precision. Combine with strength training and calorie tracking for optimal body composition.
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