Body Fat Percentage Calculator

The US Navy method has an estimated margin of error of ±3–4% compared to DEXA (dual-energy X-ray absorptiometry), which is the gold standard. It is reasonably accurate for general population screening and more practical than lab methods.

For men: height, neck circumference (just below the larynx), and waist circumference (at the narrowest point or navel). For women: height, neck, waist, and hip circumference (at the widest point). Measure in centimetres for best accuracy.

For men: essential fat 2–5%, athletic 6–13%, fitness 14–17%, acceptable 18–24%, obese 25%+. For women: essential fat 10–13%, athletic 14–20%, fitness 21–24%, acceptable 25–31%, obese 32%+.

Combine a moderate calorie deficit (300–500 kcal/day) with strength training to preserve muscle. Eat adequate protein (1.6–2.2 g per kg of body weight). Nigerian protein sources include beans, eggs, fish, chicken, and groundnuts.

Visceral fat (stored around abdominal organs) is metabolically active and increases risk of type 2 diabetes, hypertension, and cardiovascular disease — all major health concerns in Nigeria. A waist circumference above 102 cm (men) or 88 cm (women) indicates elevated risk.