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For the most accurate results with the Navy Method:
Body fat percentage is a measure of body composition that indicates the amount of body fat as a proportion of your total weight. It's a more informative metric than BMI for assessing health, as it distinguishes between fat and lean mass.
This calculator provides an estimate based on formulas. For more accurate body composition measurement, consider professional methods like DEXA scans, hydrostatic weighing, or skinfold calipers administered by a trained professional. The Navy Method is more accurate than the BMI method but still an approximation.
Calculate your Body Mass Index (BMI) to check if your weight is healthy.
Calculate your ideal weight based on height, age, gender, and body frame using multiple methods.
Calculate your daily calorie needs based on your age, weight, height, and activity level.
Calculate your Basal Metabolic Rate (BMR), the number of calories your body needs at rest.
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Body composition refers to the proportion of fat and non-fat mass (muscle, bone, organs, water) in your body. Unlike weight alone, which doesn't distinguish between fat and muscle, body composition analysis provides a clearer picture of your health. Muscle is more metabolically active than fat, burning more calories at rest. This means two people with identical weights can have vastly different body compositions, health profiles, and caloric needs.
The Navy Method for calculating body fat, developed by the US Navy, uses circumference measurements at specific body sites. For men, it uses neck and waist measurements; for women, it adds hip measurements. These measurements are applied to a logarithmic formula that correlates well with more advanced techniques. The method is valued for its simplicity and reasonable accuracy (±3-4% compared to gold standard methods). While not as precise as DEXA scans or hydrostatic weighing, it's considerably more accurate than BMI for estimating body fat percentage.
When aiming to change your body composition, remember that sustainable approaches are most effective. Rapid weight loss often results in loss of both fat and muscle. A balanced approach combines resistance training (to maintain or build muscle), cardiovascular exercise (for calorie burning), adequate protein intake (to support muscle), and a moderate caloric deficit (for fat loss). Be aware that healthy body fat levels differ significantly between men and women due to biological and hormonal differences. Women naturally maintain higher essential fat percentages to support reproductive function.