Your estimated body fat is
How is body fat percentage calculated?
This uses the U.S. Navy tape method — a well-known formula that estimates body fat from a few tape-measure readings (neck, waist, and hips for women) plus your height. It’s far more informative than weight alone, because it separates fat from muscle — something the scale and BMI can’t do. Measure snugly but without squeezing, at the navel for the waist and the widest point for the hips.
| Category | Men | Women |
|---|---|---|
| Essential fat | 2–5% | 10–13% |
| Athletes | 6–13% | 14–20% |
| Fitness | 14–17% | 21–24% |
| Average | 18–24% | 25–31% |
| Above average | 25%+ | 32%+ |
This is an estimate, not a medical measurement. The tape method can be off by several percent, and it isn’t validated for children or pregnancy. Use it to track your own trend over time, and talk to a doctor or dietitian about what’s healthy for you.
Frequently Asked Questions
Is body fat percentage better than BMI?
For understanding your body composition, yes — BMI can’t tell muscle from fat, so a muscular person can read “overweight” on BMI while having healthy body fat. Body fat percentage looks at what your weight is actually made of.
How accurate is the tape method?
It’s a reasonable estimate for most people — typically within a few percent of a proper scan. Consistency matters most: measure the same way each time and watch the trend rather than a single number.
What is a healthy body fat percentage?
Roughly 14–24% for men and 21–31% for women is considered a healthy fitness-to-average range. Very low levels aren’t healthier — some essential fat is needed for hormones and organ protection.
How can I lower my body fat?
A modest calorie deficit, enough protein, strength training to keep muscle, and good sleep. Slow and steady works best. A dietitian can tailor a plan to you.
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