Body fat vs BMI
BMI uses only height and weight, so it can't distinguish muscle from fat. Body fat percentage targets what actually matters for many health goals. This calculator uses the US Navy method, a widely-used tape-measure estimate.
Healthy body fat ranges
| Category | Men | Women |
|---|---|---|
| Essential | 2–5% | 10–13% |
| Athletes | 6–13% | 14–20% |
| Fitness | 14–17% | 21–24% |
| Average | 18–24% | 25–31% |
| Higher | 25%+ | 32%+ |
Frequently asked questions
How accurate is the Navy method?
It's a good tape-measure estimate — usually within a few percent of DEXA scan results.
What's a healthy body fat percentage?
Roughly 14–24% for men and 21–31% for women for general fitness. Ranges vary by age and goals.
Why is body fat better than BMI?
It measures composition rather than just weight, so it doesn't misclassify muscular people.
Not medical advice. For precision, methods like DEXA scans are more reliable.