Body Fat Percentage Calculator
Body Fat Percentage is a key indicator of physical health, distinguishing between fat mass and lean mass (muscle, bone, water). Unlike BMI, which only considers weight, body fat analysis provides a clearer picture of metabolic fitness.
This calculator uses the U.S. Navy Method, which relies on body measurements to estimate body composition. It also includes a Target Weight Calculator to help you determine your ideal weight based on your desired body fat percentage.
Age-Adjusted Norms (Jackson & Pollock)
Body fat naturally increases with age. While the general ACE categories are useful, comparing yourself to your age group provides a more realistic benchmark.
| Age | Men (Ideal) | Women (Ideal) |
|---|---|---|
| 20-29 | 8-18% | 16-23% |
| 30-39 | 11-21% | 17-26% |
| 40-49 | 13-23% | 19-29% |
| 50-59 | 15-25% | 22-32% |
| 60+ | 17-27% | 25-35% |
Measurement Tips
Neck
Measure below the larynx (Adam’s apple). Keep the tape flat and avoid pulling tight.
Waist
Men: Measure at the navel level. Women: Measure at the smallest circumference of the natural waist.
Hips (Women Only)
Measure at the widest part of the buttocks.