Estimate your body fat percentage using the US Navy or BMI method and see how you compare to ACE fitness categories.
| Category | Range |
|---|---|
| Essential Fat | 2–5% |
| Athletes | 6–13% |
| Fitness | 14–17% |
| Acceptable | 18–24% |
| Obese | ≥25% |
| Category | Range |
|---|---|
| Essential Fat | 10–13% |
| Athletes | 14–20% |
| Fitness | 21–24% |
| Acceptable | 25–31% |
| Obese | ≥32% |
Body fat percentage is the proportion of your total body weight that consists of fat tissue. It includes both essential fat (necessary for basic physiological function) and storage fat (accumulated energy reserves). Unlike BMI, body fat percentage distinguishes between fat and lean mass, making it a more precise indicator of body composition and health.
According to the American Council on Exercise (ACE), healthy body fat ranges are 18–24% for men and 25–31% for women. Athletes typically fall in the 6–13% range for men and 14–20% for women. Values below essential fat levels (2–5% men, 10–13% women) can be dangerous, while values above the obese threshold (≥25% men, ≥32% women) are associated with increased health risks.
The US Navy method is generally more accurate than the BMI method because it uses direct circumference measurements that better reflect fat distribution. However, neither is as precise as DEXA scans, hydrostatic weighing, or Bod Pod measurements — which are considered gold standards. The Navy method offers a good balance of accuracy and accessibility for home use.
Sustainable body fat reduction comes from a modest calorie deficit (typically 300–500 kcal/day below TDEE), combined with resistance training to preserve muscle mass, adequate protein intake (1.6–2.2g per kg of bodyweight), and sufficient sleep. Cardio exercise supports the calorie deficit but should not replace strength training. Crash diets tend to cause muscle loss and are counterproductive long term.
HC Webhook sends your body fat, weight, and body composition data to any endpoint — so your progress tracking stays up to date automatically.
