Although using calipers is more accurate, here’s a quick body fat calculator that will give you a very rough estimate (scroll down to see further instructions).
US Navy Body Fat Calculator
The American Council on Exercise lists the following BF% categories:
Category |
Women |
Men |
| Essential fat | 10% to 12% | 2% to 4% |
| Athletes (min. for great abs) |
14% to 20% | 6% to 13% |
| Fitness | 21% to 24% | 14% to 17% |
| Acceptable | 25% to 31% | 18% to 25% |
| Obese | 32% or higher | 26% or higher |
Instructions
1. Height:
Enter your height and select the unit of measurement: inches or centimeters.
2. Neck:
- The tape measure should be placed at the most narrow point of the neck, slightly sloping down in front.
- For men- the measurement should be taken below the Adams apple.
- For women- the measurements should taken at approximately the same area as the men.
- Enter your neck measurement and select the unit of measurement: inches or centimeters.
3. Waist:
For Women- The measurement should be above the belly button, at the most narrow. Another reference is halfway between the lowest rib on the sides and the top of the hips. If you’re unsure measure a second and a third time until you get the lowest value. Make sure the tape is horizontal.
For Men: The measurement should be at the same level as the belly button. Here you don’t need to find the narrowest size. Make sure the tape is horizontal.
Enter your waist measurement and select the unit of measurement: inches or centimeters.
4. Hips (Women Only):
Use the widest circumference of the hips with the tape as horizontal as possible. Should be measured with minimal clothing or underwear. Relax the buttocks (gluteus muscles) and spread the feet to shoulder width.
Enter your hip measurement and select the unit of measurement: inches or centimeters.
5. Weight:
Weight yourself on a properly working scale. Be sure to have a little clothing on as possible (preferably nude). Try to weigh yourself just after waking up.
Enter your weight measurement and select the unit of measurement: lbs or kgs.
6. Select your Gender:
Choose Male or Female
7. Enter your Age:
Enter your age in years (no decimals)
8. Activity:
Choose the activity level that best matches your current lifestyle
9. Calculate:
Click on the “Calculate” button for your results. Your approximate BF% will be displayed (along with your BMI, BMR, etc.)