Body Fat % Calculator

The U.S. Navy method estimates body fat using circumference measurements (waist, neck, and hip for women) along with height. It uses a logarithmic formula that correlates these measurements to body fat percentage with reasonable accuracy for most people.

Yes, in many ways. BMI only considers height and weight, so it can misclassify muscular people as overweight. Body fat percentage directly measures how much of your weight is fat vs. lean mass, giving a more accurate picture of health and fitness.

The most effective approach combines a moderate caloric deficit (15-25% below TDEE), resistance training to preserve muscle, adequate protein intake (1.6-2.2g per kg bodyweight), and consistent sleep. Crash diets lead to muscle loss and metabolic adaptation.

Every 2-4 weeks is ideal. Body fat changes slowly, and daily or weekly fluctuations are mostly due to water retention and measurement variance. Take measurements at the same time of day, under similar conditions, for the most consistent results.