Body Fat Calculator

Estimate your body fat percentage using the U.S. Navy formula. Enter measurements in centimeters.

Measurements

Enter your measurements to see your estimate.

Understanding Your Body Fat Percentage

This calculator uses body measurements (waist, neck, hip, and height) to estimate your body fat percentage. The method is based on the U.S. Navy formula, which has been validated for Pakistani and Indian (Asian) populations.

What Your Results Mean:

Healthy Range: For men, this is typically 10-20%, and for women, 16-25%. Being in this range supports good health, energy levels, and reduces the risk of chronic diseases.

Above Ideal: If your body fat is higher than recommended, it may increase your risk of health issues. The good news is that with proper nutrition and lifestyle changes, you can improve this.

Below Ideal: Very low body fat can also be concerning, especially for women, as it may affect hormonal health and energy levels.

Tips for Accurate Measurements:

  • Measure in the morning before eating or drinking
  • Use a flexible measuring tape
  • Measure waist at the navel level (not where your pants sit)
  • Measure neck below the Adam's apple
  • For women, measure hips at the widest part

Remember: This is an estimate based on measurements. Individual results may vary. If you're concerned about your body fat percentage or want personalized guidance, consider booking a consultation with our nutritionist for a comprehensive health assessment.