Free Tool
Body Fat Percentage Calculator
Estimate your body fat percentage using four different methods. Choose tape measure, calipers, or enter a known value.
Measure just below the Adam's apple at the narrowest point
Measure at the navel, standing relaxed
Which body fat calculation method should I use?
This calculator offers four different methods, each with its own tradeoffs. The U.S. Navy method uses neck, waist, and height measurements with a tape measure. It was developed by Hodgdon and Beckett at the Naval Health Research Center and is accurate to within 3-4% for most people. The Covert Bailey method uses waist, hip, forearm, and wrist circumferences, also requiring only a tape measure. The 3-site skinfold method (Jackson-Pollock) requires calipers and measures chest, abdomen, and thigh for men or triceps, suprailiac, and thigh for women. It tends to be more accurate when performed correctly. Finally, manual entry lets you input a known body fat percentage from a DEXA scan, bioelectrical impedance scale, or other clinical measurement.
What is a healthy body fat percentage?
| Category | Men | Women |
|---|---|---|
| Essential Fat | 2-5% | 10-13% |
| Athletic | 6-13% | 14-20% |
| Fit | 14-17% | 21-24% |
| Average | 18-24% | 25-31% |
| Obese | 25%+ | 32%+ |
Track your body composition with Cora
Cora tracks your fitness metrics over time, including weight trends, nutrition, and training load. Combined with periodic body fat measurements, you can see a complete picture of how your body composition changes as you train. Download Cora to get personalized coaching that adapts to your goals, whether you are cutting, building muscle, or improving overall fitness.
Frequently asked questions
What is body fat percentage and why does it matter?
Body fat percentage is the proportion of your total body mass that is made up of fat tissue. It matters because it is a more informative health marker than body weight or BMI alone: two people of identical weight can have very different body compositions and health profiles. Tracking body fat percentage over time helps you distinguish between fat loss and muscle loss during a cut, or muscle gain versus fat gain during a bulk.
Which body fat calculation method is most accurate?
Among field methods, the Jackson-Pollock 3-site skinfold is generally the most accurate when performed by a trained technician with quality calipers — it directly measures subcutaneous fat. The U.S. Navy method (tape measure) is the most accessible and has strong published validation data from large populations. The Covert Bailey method is simple but less rigorously validated. If you have results from a DEXA scan or BIA scale, entering them via manual entry gives you the most precise starting point.
What is a healthy body fat percentage by sex?
General guidelines from the American Council on Exercise (ACE) classify body fat as follows — Men: essential fat 2–5%, athletic 6–13%, fit 14–17%, average 18–24%, obese 25%+. Women: essential fat 10–13%, athletic 14–20%, fit 21–24%, average 25–31%, obese 32%+. Women carry more essential fat than men due to hormonal and reproductive needs. These ranges serve as reference points; individual health context and goals also matter.
How often should I measure my body fat percentage?
For most people, measuring every 4–8 weeks is sufficient to detect meaningful changes. Body fat does not shift quickly, and too-frequent measurement can amplify noise from hydration, food volume, and measurement variability. If you are in an active cut or bulk, monthly checks give you a reasonable signal. Consistent conditions — same time of day, same hydration state, same method and measurer — matter more than measurement frequency.
Can my body fat percentage be too low?
Yes. Essential body fat — the minimum required for normal physiological function — is roughly 2–5% for men and 10–13% for women. Falling below these levels can disrupt hormone production, impair immune function, and in women, cause amenorrhea. Competitive bodybuilders and athletes sometimes drop below these thresholds temporarily, but doing so carries health risks and is not sustainable or advisable for the general population.
Understand what your number means
Once you have your body fat percentage, find a detailed interpretation for your specific value and sex — covering ACE classification, what it looks like, health implications, and evidence-based guidance.
Browse body fat percentage interpretations for men & women →Track your body composition results over time with Cora
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