Body Fat Calculator
Calculate your body fat percentage using military standards
Body Fat Percentage Calculator
Understanding Body Fat Measurement
How to Measure Correctly
• Use a flexible, non-stretching tape measure
• Measure in the morning before eating or drinking
• Stand straight with feet together
• Take each measurement 2-3 times for accuracy
• Keep tape snug but not tight against skin
What Your Body Fat Means
• Essential fat: 3-5% (men), 10-13% (women)
• Athletic: 6-13% (men), 14-20% (women)
• Fitness: 14-17% (men), 21-24% (women)
• Acceptable: 18-24% (men), 25-31% (women)
• Over standard: 25%+ (men), 32%+ (women)
Military Standards
• Army: Max 20-26% (men), 30-36% (women) based on age
• Navy: Max 22-23% (men), 33-34% (women) based on age
• Air Force: Max 18-26% (men), 26-36% (women) based on age
• Marines: Max 18-20% (men), 26-30% (women) based on age
• Failing standards may require enrollment in body composition programs
Tips to Lower Body Fat
• Create a moderate calorie deficit (300-500 calories/day)
• Increase protein intake (0.8-1g per pound of bodyweight)
• Strength train 3-4 times weekly
• Add 2-3 cardio sessions per week
• Prioritize sleep (7-8 hours nightly)
• Stay hydrated (half your bodyweight in ounces daily)
Other Measurement Methods
• DEXA scan: Most accurate (±1-2%), uses X-ray technology
• Hydrostatic weighing: Very accurate (±2-3%), requires water submersion
• Skinfold calipers: Moderately accurate (±3-5%), measures skin folds
• Bioelectrical impedance: Less accurate (±4-8%), affected by hydration
• Military tape test accuracy is approximately ±3-4%
Health Benefits of Optimal Body Fat
• Reduced risk of heart disease and diabetes
• Improved physical performance and endurance
• Better joint health and reduced injury risk
• Enhanced recovery from training
• Improved hormone balance
• Better temperature regulation during exercise