Estimate your body fat percentage using body measurements.
Body fat percentage represents the proportion of your total body weight that is composed of fat tissue. Unlike BMI, which only considers height and weight, body fat percentage provides a more direct measure of body composition and is a better indicator of health risks associated with excess fat.
There are several ways to measure body fat: skinfold calipers, bioelectrical impedance, DEXA scans, hydrostatic weighing, and the US Navy method used here. Each has different levels of accuracy and accessibility. The Navy method uses circumference measurements and is reasonably accurate for most people.
For men, essential fat is 2-5%, athletes typically range from 6-13%, fitness-level is 14-17%, acceptable is 18-24%, and above 25% is considered obese. For women, these ranges are higher: essential fat 10-13%, athletes 14-20%, fitness 21-24%, acceptable 25-31%, and above 32% is considered obese.
Excess body fat, particularly visceral fat around the organs, increases risk of heart disease, type 2 diabetes, and metabolic syndrome. Tracking body fat percentage over time is more meaningful than tracking weight alone, as it accounts for muscle gain during fitness programs.