Body Fat Percentage: Know What You're Made Of
Body Fat Percentage is the portion of your body mass that’s made up of fat. It’s a far better health indicator than just weight or BMI—because it shows how much of your body is lean versus stored fat.
Whether you're trying to lose fat or gain muscle, tracking your body fat % helps you monitor real progress—not just the number on the scale.
🧠 Why Body Fat % Matters
- Gives a clearer picture of fitness than BMI
- Helps target fat loss, not muscle loss
- Used to calculate lean body mass and health risk
📏 How It's Calculated
This calculator uses the U.S. Navy Method, which is based on circumference measurements:
- Men: Neck and waist
- Women: Neck, waist, and hips
It's not perfect—but it’s reliable and far more useful than a scale alone.
📊 Healthy Ranges
- Essential fat: 2–5% (men), 10–13% (women)
- Athletes: 6–13% (men), 14–20% (women)
- Fitness: 14–17% (men), 21–24% (women)
- Average: 18–24% (men), 25–31% (women)
- Obese: 25%+ (men), 32%+ (women)
✅ What To Focus On
- Track body fat % over time, not just weight
- Aim to reduce fat and preserve muscle
- Use this metric to fine-tune your diet and training
Your body composition tells the truth—even when the scale lies.