Body Fat Calculator

Body fat calculators vary in accuracy. The Navy Method is typically accurate within ±3%, Jackson-Pollock within ±4%, and BMI method within ±5-7%. For best results, take multiple measurements and use consistent measuring techniques.

Healthy body fat percentages differ by gender. For men, 14-17% is considered fit, 18-24% average. For women, 21-24% is considered fit, 25-31% average. Athletes typically have lower percentages, while essential fat is 2-5% for men and 10-13% for women.

For tracking purposes, measure your body fat every 4-8 weeks. Body fat changes slowly, and more frequent measurements might not show meaningful changes. Always measure under similar conditions (e.g., morning, before eating) for consistency.

The Navy Method is recommended for its balance of accuracy and ease of use. It requires only basic measurements and provides good accuracy (±3%). The Jackson-Pollock method is more accurate but requires skinfold calipers and practice. The BMI method is simplest but least accurate.

To reduce body fat: 1) Maintain a moderate caloric deficit through diet, 2) Increase protein intake to preserve muscle mass, 3) Perform regular strength training, 4) Include cardiovascular exercise, and 5) Ensure adequate sleep and stress management.

Several factors affect measurement accuracy: time of day, hydration levels, recent exercise, measurement technique, tool quality, and consistency of measurement locations. For best results, measure in the morning, before eating or exercising, and use the same technique each time.