Accurately calculate your body fat percentage using the U.S. Navy Method and the BMI Method. Check the ideal body fat range by gender and age and plan healthy body composition management.
| 11-17% | 16-24% | |
| 12-18% | 17-25% | |
| 14-20% | 19-28% | |
| 16-22% | 22-31% | |
| 17-24% | 22-33% |
Body fat percentage is the share of total weight that is fat. A scale cannot separate muscle from fat, but body fat percentage reveals your true composition. Two people at 70 kg can differ wildly — 15% is lean and healthy while 30% is obese. Recommended healthy ranges are 10-20% for men and 18-28% for women; women carry more essential fat for reproductive function, so their normal range is higher.
The U.S. Navy Method is the most accurate self-measurement, using body circumferences. Male: Body Fat % = 86.010 × log₁₀(waist − neck) − 70.041 × log₁₀(height) + 36.76. Female: 163.205 × log₁₀(waist + hip − neck) − 97.684 × log₁₀(height) − 78.387. Margin of error is ±3-4%, about 85-90% of professional accuracy. The BMI-based Deurenberg formula is simpler but ignores muscle mass. Other methods include BIA (InBody), skinfold calipers, and DEXA scans.
Men: essential 2-5%, athletes 6-13%, fitness 14-17%, average 18-24%, obese 25%+. Women: essential 10-13%, athletes 14-20%, fitness 21-24%, average 25-31%, obese 32%+. Falling below essential fat risks weakened immunity and hormone imbalance; the fitness range is the most ideal for health.
BMI = weight (kg) ÷ height (m)² is simple but ignores muscle, classifying muscular people as obese, and cannot reflect fat distribution. Body fat percentage measures actual composition and is far more accurate for assessing obesity. It is also the better metric for tracking diet progress.
At the same body fat percentage, risk varies with distribution. Subcutaneous fat sits just under the skin and is relatively low-risk, but visceral fat around abdominal organs is the "invisible killer" that directly drives diabetes, cardiovascular disease, and metabolic syndrome. Waist circumference matters.
Body fat reduction differs from weight loss. Bad dieting loses both fat and muscle and lowers basal metabolism. Set calories to TDEE − 500 kcal (minimum 1,200 for women, 1,500 for men) and raise protein to 30-40% to protect muscle. Combine resistance training with cardio.