Calculate Your Body Fat
Navy Method
BMI Method
Circumference
Male
Female
Your Body Fat Result
0.0%
Category
Body Fat Categories
Essential Fat
Men: 2-5% | Women: 10-13%
Athletes
Men: 6-13% | Women: 14-20%
Fitness
Men: 14-17% | Women: 21-24%
Average
Men: 18-24% | Women: 25-31%
Obese
Men: 25%+ | Women: 32%+
Health Recommendations
Nutrition Strategy
Focus on a balanced diet with adequate protein, healthy fats, and complex carbohydrates. Consider a moderate calorie deficit if fat loss is your goal.
Exercise Approach
Combine resistance training with cardiovascular exercise. Strength training helps preserve muscle mass while losing fat.
Consistency Matters
Healthy body composition changes take time. Aim for gradual fat loss of 0.5-1% per week to preserve muscle mass.