Body Fat Percentage: What It Means and How to Measure It
Body fat percentage is the proportion of your total body weight that is fat mass. Unlike BMI, it distinguishes between fat and muscle, making it a more accurate indicator of health and fitness.
US Navy Method (Circumference-Based)
Men: %BF = 495 ÷ (1.0324 − 0.19077 × log10(waist−neck) + 0.15456 × log10(height)) − 450
Women: %BF = 495 ÷ (1.29579 − 0.35004 × log10(waist+hip−neck) + 0.22100 × log10(height)) − 450Measurements in cm or inches consistently throughout.
Healthy Body Fat Ranges
- Essential fat: Men 2–5% | Women 10–13%
- Athletes: Men 6–13% | Women 14–20%
- Fitness: Men 14–17% | Women 21–24%
- Acceptable: Men 18–24% | Women 25–31%
- Obese: Men 25%+ | Women 32%+
Other Measurement Methods
- Skinfold calipers: Reasonably accurate, requires practice
- DEXA scan: Gold standard, used clinically
- Bioelectrical impedance (BIA): Convenient but affected by hydration
- Hydrostatic weighing: Very accurate, requires submersion tank
Calculate your body fat percentage: Free Body Fat Calculator