Body fat calculator with measurements
An estimate of your body fat percentage from a few tape measurements – and what your waist size says. For women and men.
≈ 31.1 %
average
Categories from the American Council on Exercise (ACE).Waist size: 80 cm – no increased health risk
WHO thresholds: risk rises above 80 cm and rises substantially above 88 cm.This is an estimate from tape measurements and can be several percentage points off. Measure the same way each time and watch the change.
How to measure
- Measure in the morning before eating, on bare skin, with the tape level and snug but not tight.
- Neck: just below the Adam's apple, tape angled slightly down at the front.
- Waist: men at belly-button level, women at the narrowest point. Breathe out normally; don't pull your stomach in.
- Hips (women): at the widest point of the buttocks.
- Measure twice and take the average.
What the numbers mean
| Category (ACE) | Women | Men |
|---|---|---|
| essential fat | 10–13 % | 2–5 % |
| athletes | 14–20 % | 6–13 % |
| fitness | 21–24 % | 14–17 % |
| average | 25–31 % | 18–24 % |
| above average | 32 % and over | 25 % and over |
These are guides, not a diagnosis. Women naturally carry more fat – that's normal and needed.
Why measuring helps
The scale can't tell whether you lost fat or muscle. If your waist is shrinking and your strength holds, you're on track even when the weight stalls. Keeping muscle takes enough protein and strength exercise. More in what BMI shows. You can also work out your BMI.
Frequently asked questions
How do I calculate my body fat percentage?
At home, the simplest way is a tape measure. Measure your neck and waist (women also hips) and enter your height: the calculator uses the US Navy formula. More accurate methods, like a DEXA scan, are done in clinics.
What is a normal body fat percentage?
According to the American Council on Exercise (ACE), average is about 25–31 % for women and about 18–24 % for men. Going below essential fat (about 10–13 % for women, 2–5 % for men) isn't healthy.
How accurate is the Navy method?
It's an estimate: it can be several percentage points off, especially if the tape isn't placed carefully. Measure the same way each time and follow the change rather than one number.
Are body fat scales accurate?
Home scales measure electrical resistance, which depends a lot on how much you've drunk and when you trained. The reading can shift by several percent in a day, so look at the longer trend there too.
Is measuring my waist enough?
Your waist is a useful health signal on its own. The WHO says risk rises when the waist is over 80 cm for women and 94 cm for men, and rises substantially over 88 cm and 102 cm.