Body Fat Calculator
Use our body fat calculator to estimate the percentage of your total body mass that is composed of fat tissue versus lean mass (muscle, bone, and water).
How It Works
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Why Use It
Dual-Method Validation - Compares the U.S. Navy Method and BMI Method to provide a more comprehensive view of your composition.
Detailed Mass Breakdown - Goes beyond a percentage to calculate your specific Fat Mass and Lean Mass in kilograms.
Instant Categorisation - Automatically identifies if your results are within a typical range or "Above Average," providing immediate context for your health.
Built by Everlab's Medical Team - Developed by Everlab’s medical experts to provide evidence-informed guidance for your preventative health journey.
Disclaimer
This body fat calculator provides general estimates only and is not a substitute for professional medical advice. Results are based on anthropometric equations and may vary depending on individual factors such as hydration and muscle distribution. Always consult your doctor before making significant changes to your diet or exercise routine.
Everlab’s Body Fat Calculator
Most health assessments focus on weight, but your weight doesn't tell the whole story. Two people can weigh the exact same amount but have vastly different health profiles based on their body fat percentage. Understanding this ratio is a cornerstone of preventative health and metabolic longevity.
That is why we created the Everlab Body Fat Calculator: to give you a clearer understanding of your body composition using validated measurement protocols. By identifying your fat-to-lean mass ratio, you can move away from general "weight loss" and focus on improving your physical makeup.
The more accurately you understand your body composition, the more control you have over your health trajectory.
The best part? It takes less than two minutes, uses information you can measure at home, and costs nothing.
Why Body Composition Matters
Your body fat percentage is one of the most significant indicators of internal metabolic health.
- Metabolic Health: Excess body fat, particularly when categorised as "Above Average," can impact metabolic markers and cardiovascular strain.
- Muscle Preservation: Knowing your Lean Mass allows you to ensure that your fitness and nutrition goals support muscle retention rather than just weight loss.
- Preventative Screening: High body fat levels often precede visible health symptoms, making early detection a vital tool for long-term wellness.
- Tailored Progress: Tracking changes in fat mass versus lean mass provides a much more accurate reflection of your hard work than the scale alone.
What is a Body Fat Calculator?
A body fat calculator is a screening tool that estimates what percentage of your total weight is fat tissue versus lean tissue (muscle, bone, and organs).
Our tool utilizes two primary scientific approaches:
- U.S. Navy Method: Uses circumference measurements (waist and neck) to estimate fat density.
- BMI Method: Cross-references your height and weight to provide a secondary data point.
The result is a data-driven starting point for your nutrition and training, helping you understand if you fall into a typical range or require further clinical discussion.
Who Should Use This Calculator?
Everlab’s body fat calculator is designed for individuals who want a proactive, detailed view of their physical health.
You should use this calculator if you are:
- An adult looking to understand your body composition beyond simple BMI.
- An active individual wanting to track fat loss or muscle gain progress.
- Anyone curious about their lean mass who wants an evidence-based estimate.
Do NOT use this calculator if you have:
- Pregnancy: Nutritional and physical requirements are significantly altered, rendering general circumference measurements inaccurate.
- Eating Disorders: If you have a history of disordered eating, tracking body composition metrics may not be the appropriate path for your journey.
- Under 18 Years Old: Body fat standards for children and adolescents follow different growth and developmental metrics.
Understanding Your Results
After completing your measurements, you will see a personalised breakdown:
- Body Fat Percentage: Your results from both the U.S. Navy and BMI methods.
- Fat Mass vs. Lean Mass: The exact weight of your body fat versus your muscle and bone in kilograms.
- Health Category: A clear indicator (e.g., "Above Average") to help you understand where you stand relative to typical ranges.
Body Fat Calculation Methods
U.S. Navy Method
Developed by the U.S. Navy, this method uses body circumference measurements to estimate body fat. It measures waist, neck, and (for women) hip circumferences along with height. This method is considered reasonably accurate for most people and is widely used in military and fitness assessments.
BMI Method
This method estimates body fat percentage based on BMI (Body Mass Index), age, and gender. While BMI itself doesn't directly measure body fat, research has shown correlations between BMI and body fat percentage. This method is less accurate than circumference-based methods but provides a quick estimate.
Note: For the most accurate body fat measurement, consider methods like DEXA scans, hydrostatic weighing, or air displacement plethysmography. These calculations provide estimates and may vary from actual body composition.
Essential vs. Storage Fat
Essential Fat
Essential fat is the minimum amount of fat necessary for basic physical and physiological health. It's found in organs, bone marrow, nerves, and cell membranes.
- Men require about 2-5% essential body fat
- Women require about 10-13% essential body fat (higher due to reproductive functions)
- Dropping below essential fat levels can cause serious health problems
- Supports hormone production, vitamin absorption, and temperature regulation
Storage Fat
Storage fat is adipose tissue that accumulates in the body, primarily under the skin (subcutaneous) and around organs (visceral).
- Serves as energy reserves for the body
- Provides insulation and protection for organs
- Subcutaneous fat is stored just beneath the skin
- Visceral fat surrounds internal organs and is associated with health risks
- Excessive storage fat leads to overweight and obesity
Key difference: Essential fat is vital for survival and cannot be safely reduced, while storage fat can be decreased through diet and exercise. The goal of healthy weight management is to maintain appropriate levels of storage fat while preserving essential fat.
Why is Comprehensive Testing Important?
Knowing your body fat percentage is only one piece of the puzzle. At Everlab, we believe true preventative health requires looking "under the hood."
A comprehensive Everlab assessment goes beyond calculators to include:
- DEXA Scanning: The gold standard for measuring body composition with medical-grade precision.
- Visceral Fat Analysis: Identifying the dangerous fat stored around your organs that surface measurements cannot see.
- Metabolic Blood Markers: Checking insulin sensitivity and inflammatory markers to see how your body fat is affecting your internal health.