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Body Fat Percentage Calculator

Calculate your body fat percentage using the US Navy method based on waist, neck and height measurements

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๐Ÿ‡ฉ๐Ÿ‡ฐ All calculations are based on Danish rules, rates, and currency (DKK). This calculator is translated for convenience but applies exclusively to Denmark.

Calculate your body fat percentage

Our body fat calculator uses a simplified version of the US Navy method to estimate your body composition based on simple tape measurements. The calculator gives you an estimate of your body fat percentage, fat mass and lean mass.

How to measure correctly

Waist measurement is taken at navel height, relaxed without sucking in. Neck measurement is taken just below the larynx. Hip measurement (women) is taken at the widest part of the hips. Measure in the morning for most consistent results. Use a soft tape measure and keep it horizontal.

What is a healthy body fat percentage?

For men: essential fat is 2-5%, athletic 6-13%, fitness 14-17%, average 18-24%, overweight above 25%. For women: essential fat is 10-13%, athletic 14-20%, fitness 21-24%, average 25-31%, overweight above 32%. Women naturally have a higher body fat percentage than men due to biological differences.

Limitations of the method

This calculator provides an estimate and is not as accurate as DEXA scanning, hydrostatic weighing or skinfold measurement. Results may deviate by 3-5% from the actual value. For more precise measurements, professional methods are recommended.

Frequently Asked Questions

How accurate is this body fat calculation?

This simplified calculation gives an estimate with a margin of error of about 3-5%. The original US Navy method is more precise with a margin of about 1-3%. For the most accurate measurement, DEXA scanning (margin below 1%) or hydrostatic weighing is recommended. The calculator is useful for tracking trends over time.

Can I reduce body fat percentage without losing weight?

Yes, this is called body recomposition. By combining strength training with sufficient protein intake (1.6-2.2 g/kg), you can build muscle mass and lose fat simultaneously. This is especially possible for beginners, overweight individuals and people returning to training. The process is slower than traditional weight loss but gives better body composition results.

Why do women naturally have a higher body fat percentage?

Women naturally have a higher body fat percentage due to biological reasons related to reproduction and hormone balance. Oestrogen promotes fat storage in breasts, hips and thighs. Essential body fat for women is 10-13% versus 2-5% for men. Very low body fat in women can disrupt the menstrual cycle and fertility.

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