📐 Choose Your Measurement Method

⚓

US Navy Method

Most accurate for home use. Just need measuring tape - waist, neck, hips.

📏

Jackson-Pollock Skinfold

Gold standard accuracy. Requires body fat calipers for 3 measurements.

📊 Your Stats

Height

Weight

Age

Gender

👨 Male

👩 Female

📏 Measurements

Waist (narrowest point)

Neck (below Adam's apple)

Hips (widest point - females only)

Chest Skinfold

Abdominal Skinfold

Thigh Skinfold

BMI Calculator

0.0%

Calculate Your Body Fat

📊 Your Body Fat Scale Position

Essential
3-10% Athletic
10-16% Good
16-20% Average
20-25% High
>25%

Lean Body Mass

Fat Mass

Muscle Mass

Daily Calories (BMR)

💪 What Your Numbers Mean

📊 Training Note: These calculations use proven formulas trusted by fitness professionals. Results are estimates based on your measurements. For contest prep or medical needs, get a DEXA scan. Track trends over time - that's where the real progress shows.

✅ Trainer-Tested Methods: We use the same calculations that fitness professionals rely on. No fluff, no marketing - just accurate body fat percentages you can track and trust.

🎯 Why Body Fat % Matters

Body fat percentage tells the real story that the scale can't. You can lose fat and gain muscle while staying the same weight - but your body fat % will show the truth. It's the difference between looking good and actually being in shape. Track this number, and you're tracking what matters.

The scale lies. Body fat % doesn't.

📏 How to Measure Like a Pro

Navy Method - Measuring Tape

Waist: Measure at your narrowest point, usually above belly button. Don't suck in - breathe normally.

Neck: Just below Adam's apple. Keep tape snug but not tight.

Hips (women): Widest part of hips. Keep tape level all around.

Skinfold - Using Calipers

Chest: Diagonal fold between armpit and nipple.

Abdominal: Vertical fold 1 inch right of belly button.

Thigh: Vertical fold on front of thigh, midway between knee and hip.

Pro Tips for Accuracy

• Measure at the same time of day
• Use the same method consistently
• Take 2-3 measurements, use the average
• Don't measure right after training
• Track weekly, not daily

What You Need

Navy Method: Just a flexible measuring tape. Cheap and effective.

Skinfold: Body fat calipers (get Accumeasure or similar). More accurate but requires practice.

🧠 How These Calculations Work

Navy Method: Developed by the US Navy for military fitness standards. Uses body circumferences because muscle and fat distribute differently. Waist goes up with more fat, neck goes up with more muscle. The math accounts for this.

Jackson-Pollock Skinfold: Gold standard for body fat testing. Measures actual fat thickness under the skin at specific points. These sites represent total body fat distribution. More accurate than Navy method but requires proper technique.

Why These Work: Both methods have been validated against DEXA scans and hydrostatic weighing. They're not perfect, but they're consistent. That consistency is what matters for tracking progress over time.

❓ Quick Answers - Body Fat Measurement

Which method is more accurate - Navy or skinfold? ▼

Skinfold calipers are more accurate (within 2-3% of DEXA scans) but require practice and good calipers. Navy method is easier and still very reliable (within 3-4% accuracy). If you're serious about tracking, get calipers. If you want convenience, stick with Navy method.

How often should I measure my body fat percentage? ▼

Weekly measurements are perfect. Same day, same time, same conditions. Daily measurements will drive you crazy with normal fluctuations. Monthly is too slow to catch problems early. Weekly gives you real data without obsessing over every little change.

What's a realistic body fat loss rate per month? ▼

1-2% per month is aggressive but doable with proper diet and training. 0.5-1% per month is more sustainable long-term. Don't expect linear progress - some weeks you'll drop more, others you'll plateau. Focus on the 3-month trend, not week-to-week changes.

📚 Body Fat Percentage Guide

Understanding Your Body Fat Numbers

Body fat percentage is the most honest metric for tracking your physique progress. Unlike weight, which can fluctuate based on water, food, and muscle gain, body fat percentage shows you exactly what's happening to your composition.

Body Fat Ranges That Actually Matter

Essential Fat (Men 3-5%, Women 10-13%): The minimum fat your body needs to function. Going below this is dangerous and unsustainable.

Athletic (Men 6-13%, Women 14-20%): Where competitive athletes live during competition season. Visible abs, defined muscles, but requires strict diet and training.

Fitness (Men 14-17%, Women 21-24%): Lean and healthy look. Abs visible in good lighting. Sustainable year-round with consistent training.

Average (Men 18-24%, Women 25-31%): Healthy range for most people. Some muscle definition, good health markers.

Above Average (25%+): Time to focus on fat loss for health and performance benefits.

Using Body Fat % for Goal Setting

Set realistic targets based on your starting point. Losing 1-2% per month is aggressive but achievable. Focus on the trend over 3-6 months, not daily fluctuations. Track alongside progress photos and how your clothes fit.

Measurement Accuracy Tips

These methods give you accuracy within 3-4% of professional DEXA scans when done correctly. The key is consistency - same time of day, same conditions, same technique. Your trend over time matters more than any single measurement.

When to Remeasure

Weekly measurements are perfect for tracking progress. Daily measurements will drive you crazy with normal fluctuations. Monthly is too infrequent to catch problems early. Weekly gives you data without obsession.

Accurate Body Fat Calculator - Measure What Matters

Accurate Body Fat Calculator - Measurement Tool

📐 Choose Your Measurement Method

📊 Your Stats

📏 Measurements

📊 Your Body Fat Scale Position

💪 What Your Numbers Mean

📤 Share Your Progress

🎯 Why Body Fat % Matters

📏 How to Measure Like a Pro

🧠 How These Calculations Work

❓ Quick Answers - Body Fat Measurement

Which method is more accurate - Navy or skinfold? ▼

How often should I measure my body fat percentage? ▼

What's a realistic body fat loss rate per month? ▼

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