不同性别和年龄段的标准体脂率参考范围（ACSM 指南第 11 版）。请使用上方计算器根据您的具体身高、体重和体征估算体脂率：
| 分类 | 男性 | 女性 | 备注 |
|---|---|---|---|
| 必需脂肪 | 2–5% | 10–13% | 维持生命所需最低值 |
| 运动员 | 6–13% | 14–20% | 高水平训练者 |
| 健身水平 | 14–17% | 21–24% | 规律运动人群 |
| 一般可接受 | 18–24% | 25–31% | 健康成年人常规范围 |
| 肥胖 | ≥ 25% | ≥ 32% | WHO/ACSM 定义的体脂过高 |
Body fat percentage is the proportion of fat relative to total body weight. It's a better indicator of fitness than BMI alone.
Body Fat Categories:
Measurement Tips:
This calculator uses the U.S. Navy Method, which has an accuracy of 3-4%. For precise measurements, consider professional body composition testing methods like DEXA scans or hydrostatic weighing.
This free body fat percentage calculator uses the U.S. Navy circumference formula to estimate how much of your weight comes from fat versus lean mass, helping you understand how to calculate body fat percentage and track progress over time.
How to calculate body fat percentage at home: use a scale and a flexible tape measure to record your weight, neck, waist and (for women) hip circumference, then enter the numbers into the calculator and tap "Calculate Body Fat" at the same time of day each week.
The Navy method is very similar to how many military and army tests calculate body fat percentage, so this tool can also help when you need to calculate body fat percentage army-style for screening or fitness standards.
The result view also acts as an ideal body fat percentage calculator by showing whether your body fat falls into essential, athletic, fitness, average or above-average ranges for your gender.
Body fat percentage estimates how much of your weight comes from fat instead of muscle, bone and water, so it gives a clearer picture of your body composition than BMI, which only uses height and weight.
This calculator uses the U.S. Navy circumference method, which typically has an accuracy of about plus or minus 3 to 4 percent when you take careful, consistent measurements.
Most people only need to measure body fat percentage every 2 to 4 weeks. Day-to-day changes are mostly water weight, so focusing on longer-term trends is more helpful.
Type height, weight, neck, and waist (and hip for women). The calculator uses the US Navy tape measure method, the most accurate home estimate.
Using Siri or Brozek equations, we convert body density to body fat percentage. The result includes both fat mass and lean mass in pounds and kilograms.
Get your body fat category (essential, athletic, fitness, average, obese) based on American Council on Exercise guidelines.
For related calculations, try our BMI calculator.
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