If your intent is a fast estimate using the basics, this Body Fat Percentage Calculator Using Height and Weight gives you your %BF, category, and lean mass in seconds. It converts units automatically, calculates BMI = kg/m², then applies the Deurenberg equation (%BF ≈ 1.20×BMI + 0.23×age − 10.8×sex − 5.4). Reference points: WHO BMI 18.5–24.9 = healthy, 25.0–29.9 = overweight, ≥30 = obesity; typical healthy body-fat ranges are men ~10–20%, women ~18–28%. Enter your numbers to get a clear, actionable estimate.
Body Fat Percentage Calculator
Estimate body fat with the US Navy (Tape) method or the BMI-based (Deurenberg) formula. Choose your units, enter a few measurements, and get %BF, category, fat mass, and lean mass.
Interpreting Your Results: Healthy Ranges for Men and Women
Use these evidence-based ranges to read your number. They’re population guidelines (not a diagnosis) and can be slightly higher with age.
Body-fat % categories
Men
- Essential fat: 2–5%
- Athletes: 6–13%
- Fitness: 14–17%
- Acceptable: 18–24%
- Obesity: ≥25%
Women
- Essential fat: 10–13%
- Athletes: 14–20%
- Fitness: 21–24%
- Acceptable: 25–31%
- Obesity: ≥32%
What’s generally “healthy”?
- Most adults feel and perform well around 10–20% (men) and 18–28% (women).
- Older adults may sit a few points higher without added risk, depending on fitness and waist size.
Waist size matters (independent risk)
- Men: ≥ 40 in (102 cm)
- Women: ≥ 35 in (88 cm)
High waist with higher body-fat % raises cardiometabolic risk even if weight is “normal.”
How to act on your result
- Below range: Increase calories slightly, prioritize 1.6–2.2 g/kg protein, and strength train 2–3×/week.
- In range: Maintain with balanced nutrition, 150+ min/week activity, and track waist + performance.
- Above range: Aim for a modest deficit (300–500 kcal/day), 1.2–1.6 g/kg protein, fiber 25–35 g/day, steps 7k–10k/day, and strength 2–3×/week.
Notes: Pregnancy, high athletic muscle mass, and certain conditions can shift these cutoffs. Use trends over time (same method, same conditions) rather than one spot reading.
Accuracy, Limitations, and When to Use Tape or DEXA Instead
How accurate is a height-and-weight method?
- BMI-based body-fat estimates (e.g., Deurenberg) are fast but approximate: typical error ±3–5 percentage points and larger at very low/high BMIs or in highly muscular people.
- Great for screening and trending month-to-month, not for fine-tuned coaching.
What can skew results?
- Muscle mass & body type: Athletes read “fatter” than they are; sarcopenic (low-muscle) adults may read leaner.
- Age & sex: Equations adjust, but individual variation remains.
- One-off readings: Day-to-day noise; use the same method, same time of day, and track the trend.
Better home options (if you can measure more):
- US Navy Tape (neck/waist/hip): Practical and cheap. Typical error ±3–4%, but depends on tape placement and posture.
- Skinfold calipers (3–7 sites): With practice, ±3–4%; requires consistent technique.
- Bioimpedance scales (BIA): Convenient but hydration sensitive; error ±3–6%. Measure fasted, same time, and track trends.
Gold-standard clinic options:
- DEXA scan: Best mix of availability and precision; repeatability often ±1–2%, but machines/algorithms differ. Also shows regional fat and lean mass.
- Bod Pod / Hydrostatic / 4-compartment models: Research-grade accuracy; cost/availability vary.
When to choose what
- Quick check / only height & weight available: Use the BMI-based estimate.
- Home tracking with a tape: Navy method; measure 3× and average.
- Athletes / body recomposition / medical weight loss: Get a DEXA baseline and recheck every 8–12 weeks.
- Day-to-day progress: Any single method is fine—consistency beats method.
Pro tip: Pair body-fat % with waist circumference (men ≥40 in / women ≥35 in flags higher risk) and performance markers for a fuller picture of health.
FAQs: Units, Age Factor, and Improving Body Fat Percentage
Is this calculator accurate for children and teens?
No. BMI-based body-fat estimates are designed for adults (18+). For under-18, use age- and sex-specific percentiles guided by a clinician.
Can I use it if I’m pregnant or breastfeeding?
You can enter height and weight, but the %BF estimate isn’t meaningful during pregnancy or early postpartum due to fluid shifts and body-composition changes.
Do I need to enter age and sex?
Yes—BMI-to-%BF equations (like Deurenberg) use age and sex. If they’re omitted, results can be off by several percentage points.
Why is my %BF here different from my smart scale?
Smart scales use bioimpedance (sensitive to hydration, meals, and skin temperature). Height-and-weight estimates use a fixed formula. Expect differences of ±3–6%.
How often should I check my body fat with this method?
Every 2–4 weeks is plenty. Daily or weekly checks are noisy because a 1–2 lb water shift can move the estimate by ~1–2 percentage points.
What’s a safe rate of fat loss based on my result?
Most people do well with 0.5–1.0% of body weight per week. Faster loss raises the risk of muscle loss and rebound.
I lift weights—will this overestimate my body fat?
Often yes. Very muscular users tend to read higher %BF with BMI-based formulas. Consider a tape method or DEXA for a more athlete-friendly read.
Does ethnicity affect the calculation?
It can. Research shows BMI-to-%BF relationships differ across populations. Treat the output as a starting estimate and pair it with waist size and fitness markers.
What time of day should I measure?
Morning, after using the bathroom, before eating or drinking. Consistent timing reduces day-to-day weight swings that skew the estimate.
Can I enter stones or pounds + ounces?
Convert first (1 stone = 14 lb; 1 lb = 16 oz). For precision, use decimal pounds (e.g., 150 lb 8 oz → 150.5 lb) or kilograms.
Can extreme heights skew results?
At very short or very tall statures, BMI-based conversions can misrepresent adiposity. Cross-check with waist-to-height ratio (target <0.5) or a tape/DEXA method.
How do I turn %BF into a target body weight?
Target Weight = Lean Mass ÷ (1 − Target %BF). Example: 80 kg at 28%BF → Lean Mass 57.6 kg. Aiming for 20%BF → 57.6 ÷ 0.80 ≈ 72 kg.
How can I reduce error when tracking?
Measure at the same time, same scale, minimal clothing; log waist circumference; average 3 readings; compare month-to-month trends, not single points.
What formula is used here?
A common choice is Deurenberg: %BF = 1.20×BMI + 0.23×age − 10.8×sex − 5.4 (sex: male=1, female=0). It’s quick but approximate.
