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Body Fat Percentage

Your weight tells you very little. Your body fat percentage tells you almost everything.

Two people can weigh exactly the same and look completely different. One can be soft and tired, the other lean and strong. The difference is what their weight is made of; muscle, fat, water, and bone. Body fat percentage (BFP) is the share of your total weight that is fat. The lower the percentage, the more muscle and less fat you carry, within reason.

The US Navy method. This calculator uses the same formula the US Navy has used for decades to estimate body fat from a few simple tape-measure readings. It is not perfect; a DEXA scan is the gold standard; but it is free, takes 30 seconds, and is accurate enough to track your progress month over month. BIA (bioelectrical impedance) is the next-closest at-home alternative; its results come closest to DEXA out of any consumer method.

How to measure correctly: use a soft tape. Stand relaxed, breathing normally. Measure your neck just below the Adam’s apple. Measure your waist at the level of the belly button (men) or at the narrowest point (women). For women, also measure your hips at the widest point. Do not hold your breath in. Honesty beats wishful measuring.

Enter Your Measurements

Your Result

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Reference Ranges

Daily Calorie Needs (TDEE)

If you don’t know how many calories you burn in a day, every diet you try is a guess.

TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a 24-hour period, from breathing and digesting food, to walking, training, and everything in between. Knowing this number is the foundation of any sensible diet, cut, or bulk.

First we calculate your BMR. Your Basal Metabolic Rate is what your body would burn lying in bed all day, doing absolutely nothing. It pays the bills for your heart, brain, organs, and basic cell function. This calculator uses the Mifflin-St Jeor formula, which is currently the most accurate equation for most healthy adults.

Then we multiply by your activity level. Your real-life daily burn is much higher than your BMR because you also walk, climb stairs, train, fidget, and live. We multiply BMR by a factor based on how active you are, and that gives you your TDEE.

What do you do with the number? Eat at your TDEE to maintain. Eat ~500 calories below it to lose fat at a steady pace (roughly 0.5 kg / 1 lb per week). Eat ~250 above it to gain lean muscle slowly. The calculator does this math for you below the result.

Enter Your Details

Gender

Age

Height (cm)

Weight (kg)

Activity Level

Your Numbers

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Calculators

Body Fat Percentage

Daily Calorie Needs (TDEE)

Numbers are only useful if you act on them.