Calculate your body fat percentage
Calculate your body fat instantly based on a few simple measurements.
You are not eligible for medical weight loss.
You are not eligible for medical weight loss.
You are not eligible for medical weight loss.
You are not eligible for medical weight loss.
See if weight loss treatments via Goodweigh might be right for you.
See if weight loss treatments via Goodweigh might be right for you.
What is a healthy body fat percentage?
A healthy body fat percentage varies significantly between men and women. Women naturally have a higher body fat percentage, partly due to hormonal functions and pregnancy. As a rule of thumb for adults, a healthy body fat percentage for men is roughly between 14 and 24 per cent, and for women between 21 and 31 per cent.[1] The exact limits also depend on your age and background.[2] Athletes often fall below these figures, whilst values well above them may indicate being overweight.
It is important to note that having too low a body fat percentage is also unhealthy. Your body needs a minimum amount of essential fat to function properly; more on this later.
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Healthy body fat percentage for women
For an adult woman, a healthy body fat percentage is generally considered to be between approximately 21% and 31%. Female elite athletes often have a body fat percentage of around 14 to 20 per cent.[1] A body fat percentage that is too low can lead to irregular or absent periods and hormonal imbalances, sometimes even when the body fat level is above the essential fat threshold (approximately 10 to 13 per cent).[8]
Healthy body fat percentage for men
For an adult man, a healthy body fat percentage is generally between 14% and 24%. Male athletes often fall within the range of 6 to 13%. The essential body fat level for men is around 2 to 5%; anything below that is unhealthy.[1]
How does this calculator work?
The calculator uses the circumference method developed by Hodgdon and Beckett for the US Navy.[3] This method estimates your body fat percentage based on your body measurements and height, and makes use of the fact that fat accumulates in predictable areas: in men, mainly around the abdomen; in women, also around the hips.
For men, neck circumference, waist circumference and height are used. For women, hip circumference is also included. These measurements are plotted into a formula that has been validated against more accurate techniques. The method is popular because you can carry it out at home using just a tape measure. In a study of fit US Marines, the results were on average 1 to 3 percentage points off those of a DEXA scan – too low for men and too high for women; the difference can be greater for individual people.[4] It remains an estimate, not a medical measurement.
Tip for accurate measurements: take your measurements in the morning, on bare skin, and pull the tape measure taut without pinching the skin. Repeat each measurement twice and take the average.
Essential fat versus stored fat
Not all body fat is the same. Broadly speaking, we distinguish between two types. Essential fat is the fat your body absolutely needs to survive and function normally. It is found, amongst other places, in your organs, nervous system, bone marrow and cell membranes. In men, this accounts for approximately 2 to 5 per cent of body weight; in women, 10 to 13 per cent – a higher proportion due to hormonal and reproductive functions.[1] Below this level, your health is at risk.
Body fat is the fat that your body stores as an energy reserve, under the skin and around the organs. A healthy amount of storage fat is normal and beneficial, but an excess of visceral fat around the abdomen in particular is linked to an increased risk of cardiovascular disease and type 2 diabetes.[5]
Body fat percentage or BMI: what’s the difference?
The BMI (Body Mass Index) is simply calculated by dividing your weight by the square of your height. It does not take into account the ratio of muscle to fat mass.[5] As a result, a muscular athlete may fall into the ‘overweight’ category according to the BMI, even though their body fat percentage is actually low. Conversely, someone with a normal BMI may still have an unhealthily high body fat percentage; this is sometimes referred to as ‘skinny fat’.
Your body fat percentage provides a direct insight into your body composition and therefore gives a more nuanced picture of your health. Both measures are useful, but when it comes to assessing fat mass, body fat percentage is generally more informative than BMI alone.
How do you reduce your body fat percentage?
You can reduce your body fat percentage by reducing fat mass whilst retaining as much muscle mass as possible. The key elements are a slight calorie deficit with sufficient protein, strength training to preserve muscle mass, more daily physical activity and sufficient sleep. For protein, the EFSA recommends a reference intake of 0.83 grams per kilogram of body weight per day for healthy adults;[6] when losing weight, our doctors recommend around 1 gram per kilogram per day. Crash diets, on the other hand, often result in a loss of muscle mass and lead to a yo-yo effect. Gradual, sustainable changes work best in the long term.
If lifestyle changes alone are not enough to achieve weight loss, a doctor may, in cases of obesity (BMI 30 or above), or in cases of being overweight (BMI 27 or higher) with a weight-related condition such as high blood pressure or prediabetes, consider medical treatment, such as a GLP-1 medicine (e.g. semaglutide). In the STEP 1 study, participants taking 2.4 mg of semaglutide weekly – the dose of Wegovy – alongside lifestyle support lost, on average, around 15 per cent of their body weight over 68 weeks.[7] Common side effects include nausea, vomiting, diarrhoea and constipation; pancreatitis may occasionally occur, and the medicine must not be used during pregnancy. A doctor will always determine whether this is suitable and safe for you. At Goodweigh, a doctor assesses this online during a free initial consultation.
Frequently asked questions about body fat percentage
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For an adult woman, a healthy body fat percentage is generally considered to be between approximately 21 per cent and 31 per cent. Female athletes often fall within the 14–20 per cent range. Women naturally have a higher body fat percentage than men due to hormonal and reproductive functions. A body fat percentage below approximately 13 per cent is considered too low for women.
For an adult man, a healthy body fat percentage is generally between 14% and 24%. Male athletes often have a body fat percentage of between 6% and 13%. The essential body fat level for men is around 2–5%; below that, it becomes unhealthy.
The method provides a reasonable estimate: in studies, the result differed by an average of 1 to 3 percentage points from that of a DEXA scan, but the difference may be greater for some individuals. The accuracy depends heavily on how carefully you take the measurements. For very muscular or very slim people, the estimate may be slightly less precise. However, the method is particularly useful for tracking your progress over time, as consistent measurements show a trend in the same direction.
The BMI only calculates the ratio of weight to height and does not distinguish between muscle and fat mass. Body fat percentage directly measures how much of your body is made up of fat. As a result, it provides a more nuanced picture: a muscular person may have a ‘high’ BMI but a low body fat percentage, whilst someone with a normal BMI may still have an unhealthily high body fat percentage.
Measure the neck just below the larynx, with the tape measure running slightly diagonally downwards. Measure the waist at the navel for men and at the narrowest point for women. Breathe out normally, do not tense your stomach, and keep the tape measure taut but not too tight. It is best to measure against bare skin and repeat each measurement to obtain a reliable average.
In women, the body also stores fat around the hips and buttocks, not just around the abdomen. The US Navy formula for women therefore takes hip circumference into account alongside waist and neck measurements, so that the estimate of body fat percentage is more accurate. In men, this additional measurement is not necessary.
You can achieve a lower body fat percentage through a slight calorie deficit, sufficient protein intake, strength training to maintain muscle mass, more daily physical activity and sufficient sleep. Gradual, sustainable changes work better than crash diets, which often result in a loss of muscle mass and lead to a yo-yo effect. The Netherlands Nutrition Centre recommends a rate of around half a kilo per week as a healthy pace.
Yes. If your body fat percentage falls below the essential level (approximately 2–5 per cent for men and 10–13 per cent for women), your health may be at risk. In women, an excessively low body fat percentage can lead to amenorrhoea and hormonal imbalances. In men, too, an extremely low body fat percentage can disrupt the balance of hormones.
To monitor your progress, once every 2 to 4 weeks is sufficient. Body fat changes slowly, and daily measurements mainly show fluctuations caused by fluid levels and variations in measurement. Always take measurements under the same conditions – for example, in the morning on an empty stomach – to ensure the most comparable results.
No. This calculator provides an estimate for educational purposes only and is not a substitute for a medical examination or advice from a doctor. Methods such as a DEXA scan or hydrostatic weighing are more accurate. If you have any concerns about your weight or health, please contact your GP or another healthcare professional.
Sources
- Gallagher D, Heymsfield SB, Heo M, Jebb SA, Murgatroyd PR, Sakamoto Y. Healthy percentage body fat ranges: an approach for developing guidelines based on body mass index. Am J Clin Nutr. 2000;72(3):694–701. PubMed 10966886
- American Council on Exercise (ACE). Percent Body Fat Calculator: Percent Body Fat Norms for Men and Women (essentieel vet, atleten, fitness, acceptabel, obesitas). Gearchiveerde versie van 24-12-2020. web.archive.org
- Hodgdon JA, Beckett MB. Prediction of percent body fat for U.S. Navy men and women from body circumferences and height. Naval Health Research Center, San Diego, 1984 (Reports 84-11 en 84-29).
- Potter AW, Tharion WJ, Holden LD, Pazmino A, Looney DP, Friedl KE. Circumference-Based Predictions of Body Fat Revisited: Preliminary Results From a US Marine Corps Body Composition Survey. Front Physiol. 2022;13:868627. PubMed 35432005
- Nederlands Huisartsen Genootschap. NHG-Standaard Obesitas (M95), versie 2.1, december 2025. richtlijnen.nhg.org
- EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific Opinion on Dietary Reference Values for protein. EFSA Journal. 2012;10(2):2557. efsa.onlinelibrary.wiley.com
- Wilding JPH, Batterham RL, Calanna S, et al. Once-Weekly Semaglutide in Adults with Overweight or Obesity (STEP 1). N Engl J Med. 2021;384(11):989–1002. nejm.org
- Human Performance Resources by CHAMP (HPRC). Optimal body fat and body composition for military fitness. hprc-online.org
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