Body Fat Calculator
Quick mode uses the U.S. Navy method (waist + neck + height; for women, also hip). Customize adds Jackson-Pollock 3-site / 7-site skinfold, YMCA, imperial input, and step-by-step working.
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How to use
- 1
Quick mode: enter neck, waist (and hip for women) plus height. Result instant.
- 2
Customize mode: pick from 4 methods (Navy, Jackson-Pollock 3-site, Jackson-Pollock 7-site, YMCA), switch to imperial units, and see step-by-step working.
- 3
Measure first thing in the morning, before eating, with a soft cloth tape kept level at every site.
- 4
Take 3 measurements at each site and use the average. Track on the same day of the week for consistency.
- 5
Body composition changes slowly — 1-2% per month is fast progress.
Frequently asked questions
Jackson-Pollock 7-site is the most accurate at-home method (±2-3% vs DEXA) when measured by a trained tester with calibrated calipers. Jackson-Pollock 3-site is nearly as good (±2-3%). U.S. Navy is the easiest (just a tape measure) and lands at ±3-4%. YMCA is the quickest but least accurate (±5-6%). For exact body composition, only DEXA, hydrostatic weighing, or BodPod give the medical gold standard.
Pinch the skin firmly (don't include muscle) and place the caliper jaws 1 cm below your fingers. Read after 2 seconds. Take 3 measurements per site, use the average. Sites for Jackson-Pollock 3-site — Men: chest (diagonal halfway between armpit and nipple), abdomen (2 cm right of belly button), thigh (front, halfway between hip and knee). Women: triceps (back of upper arm, midpoint), suprailiac (45° diagonal above hip bone), thigh.
For men: 14-17% is fit, 18-24% is average healthy, 6-13% is athletic. For women: 21-24% is fit, 25-31% is average healthy, 14-20% is athletic. Going below the 'essential' threshold (5% for men, 13% for women) disrupts hormones — for women specifically, periods stop and bone density drops. Going above the 'obese' threshold (25% men, 32% women) significantly increases cardiovascular and metabolic risk.
Body fat percentage matters more. BMI doesn't distinguish muscle from fat — a 90 kg bodybuilder at 8% body fat will register as 'obese' on BMI while being objectively healthier than a 75 kg sedentary person at 30% body fat. BMI is a quick screen useful for population-level health stats. Body fat % is the better individual metric for fitness, health, and tracking progress.
Because the typical body fat distribution differs. Women carry more essential fat — about 10-13% is the physiological minimum for healthy hormone function, vs 2-5% for men. Women also distribute fat differently (hips, thighs, breasts) which is why the Navy women's formula includes hip circumference. The thresholds for 'lean' and 'athletic' are higher for women, not because women are unhealthier, but because their healthy baseline is biologically higher.
Generally no. Consumer-grade bioelectrical impedance scales (BIA) vary widely by hydration, recent food intake, and even what time of day you weigh. They can be off by 5-10% on any given reading. Navy + Jackson-Pollock are more repeatable. Newer InBody clinic scanners are accurate but expensive. DEXA at AED 350-500 in Dubai is the medical gold standard.
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Source: Hodgdon & Beckett (1984) U.S. Navy; Jackson & Pollock (1978, 1980); YMCA (Ross & Jackson) · Last verified 2026-06. Original Navy study. This tool provides estimates only and is not legal, tax or financial advice. Always verify your specific situation with the relevant UAE authority or a licensed advisor before taking action.