Body Composition · Health Assessment
Body Fat Percentage Calculator
Calculate your body fat percentage using the U.S. Navy Method. Body composition is a stronger predictor of health than scale weight alone - optimal body fat levels reduce all-cause mortality risk.
Calculate Body Fat Percentage
U.S. Navy Method - clinically validated circumference-based measurement
Why Body Fat Percentage Matters
Body composition is a stronger health predictor than scale weight alone. The U.S. Navy Method provides a clinically validated estimate based on circumference measurements.
Optimal Ranges (Lowest Mortality):
- • Men: 14-18% (fitness range)
- • Women: 21-25% (fitness range)
Health Benefits of Optimal Body Fat:
- • Reduced cardiovascular disease risk (80% preventable)
- • Lower type 2 diabetes incidence
- • Decreased cancer risk (13+ types linked to obesity)
- • Improved metabolic health and insulin sensitivity
- • Better hormone function and energy levels
How to Measure:
- • Use flexible measuring tape
- • Measure on bare skin, not over clothing
- • Keep tape horizontal and snug but not tight
- • Take measurements in the morning for consistency
Note: This calculator provides an estimate. For precise body composition analysis, consider DEXA scan or hydrostatic weighing.
Body Composition vs Scale Weight
Focus on Body Composition
- • Distinguishes fat mass from muscle mass
- • Active individuals with obesity live longer than inactive normal-weight
- • Visceral fat more important than total weight
- • Muscle mass preservation critical during weight loss
Scale Weight Limitations
- • Doesn't distinguish fat from muscle
- • Daily fluctuations from water, glycogen, sodium
- • Muscle gain + fat loss may show no weight change
- • BMI doesn't account for body composition
Evidence-Based Body Recomposition Strategy:
- Resistance training 3x weekly at 70-80% 1RM - only intervention preserving muscle during weight loss
- High protein intake (1.2-1.6g/kg) - enhances satiety and preserves lean mass
- Mediterranean diet pattern - sustainable, anti-inflammatory, promotes fat loss
- Track body composition monthly - not daily scale weight fluctuations
Understanding Your Results
Now that you know your body composition, explore evidence-based strategies to optimize your health:
Target Dangerous Fat
Reduce Visceral Fat
Target the dangerous belly fat that drives metabolic disease and inflammation
Build Muscle, Burn Fat
Exercise for Body Composition
Resistance training 3x weekly preserves muscle during fat loss - the only proven method
Anti-Inflammatory Eating
Mediterranean Diet
Evidence-based diet pattern for sustainable fat loss and optimal health
Long-Term Success
Sustainable Weight Loss
Strategies for lasting fat loss without muscle loss or metabolic slowdown