Body fat percentage is the amount of fat mass in your body compared to your total body weight. It's a more accurate indicator of health than weight alone because it distinguishes between fat mass and lean mass (muscle, bone, organs, etc.). Monitoring your body fat percentage helps you track fitness progress, set realistic goals, assess health risks, and optimize physical performance.

This calculator uses the U.S. Navy method and BMI method to estimate body fat percentage. While these methods provide reasonable estimates for most people, they may not be as accurate as laboratory methods like DEXA scans or hydrostatic weighing. For best results, take measurements carefully, following the guidelines provided, and use the calculator as a tracking tool rather than an absolute measure.

According to the American Council on Exercise, healthy body fat ranges are:
For women: Essential fat (10-13%), Athletes (14-20%), Fitness (21-24%), Average (25-31%), Obese (32%+)
For men: Essential fat (2-5%), Athletes (6-13%), Fitness (14-17%), Average (18-24%), Obese (25%+)
These ranges vary by age, with slightly higher percentages considered normal as you get older.

For the most accurate results, use a flexible measuring tape and measure directly against your skin, not over clothing. Stand straight with feet together and breathe normally. Measure your neck just below the larynx (Adam's apple), keeping the tape level. For waist, men should measure at navel level, while women should measure at the narrowest part of the torso. Women should also measure hips at the widest part of the buttocks, keeping the tape parallel to the floor.

Body fat percentage doesn't change dramatically in short periods. For most people, measuring once every 4-8 weeks is sufficient to track progress. Consistency is key—try to measure at the same time of day, under similar conditions (preferably in the morning before eating), and using the same method each time. This provides more meaningful data for tracking changes over time.