Estimate your body fat percentage using 4 scientific methods. Get your fat mass, lean mass, fitness category, and personalised health insights.
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Body fat percentage is the proportion of your total body weight that is fat tissue. Unlike BMI, it directly measures body composition. A healthy range for men is 18–24% and for women is 25–31% according to the American Council on Exercise (ACE).
The US Navy circumference method uses neck, waist, and hip measurements to estimate body fat. It is one of the most accurate home methods (±3–4% vs DEXA) and is used by the US military for fitness assessments. No special equipment is needed beyond a tape measure.
The Jackson-Pollock 3-site skinfold method uses calipers to measure subcutaneous fat at three body sites. For men: chest, abdomen, and thigh. For women: tricep, suprailiac, and thigh. It requires skinfold calipers but provides high accuracy (±3%) when done correctly.
To reduce body fat: maintain a moderate calorie deficit (300–500 kcal/day), prioritise protein intake (1.6–2.2g/kg) to preserve muscle, combine resistance training with cardio, and ensure adequate sleep (7–9 hours). Aim to lose 0.5–1% body fat per month for sustainable results.
According to ACE, healthy body fat for men is 18–24% and for women is 25–31%. Athletes typically have 6–13% (men) or 14–20% (women). Essential fat — the minimum for survival — is 2–5% for men and 10–13% for women. Above 25% for men or 32% for women is considered obese.
The US Navy method has an accuracy of ±3–4% compared to DEXA scans, which is excellent for a home measurement. Accuracy improves with consistent measurement technique. Take measurements 3 times and use the average. Morning measurements before eating give the most consistent results.
Essential fat is the minimum fat required for normal physiological function — protecting organs, regulating hormones, and supporting the nervous system. It is 2–5% for men and 10–13% for women. Storage fat is the additional fat stored in adipose tissue for energy reserves. Excess storage fat increases health risks.
Each method measures different aspects of body composition and has different assumptions. The US Navy method measures circumferences, skinfold measures subcutaneous fat, and BMI-based methods use statistical correlations. Differences of 2–5% between methods are normal. Use the same method consistently for tracking progress.