Home›Tools›Body Fat Analysis
🔬 Advanced Body Analysis

Know Your Body Fat %
in 60 Seconds

BMI doesn't tell the full story. Discover your actual body fat percentage, lean body mass, and fat mass — using the clinically-validated U.S. Navy Method.

More accurate than BMI alone — no equipment needed

Body Fat % Calculator

Enter your measurements — results appear instantly

Enter age (15–80)
Enter height (100–250 cm)
Enter your weight in kg
📏 How to measure correctly Waist: At the navel (belly button level), relaxed — not sucked in.
Neck: Just below the larynx (Adam's apple), sloping slightly forward.
Hip (women): At the widest point of the hips/buttocks.
Enter waist circumference
Enter neck circumference
Enter hip circumference
📩 Where should we send your results?
Please enter your name
Your free body composition plan will be sent here
Please enter a valid 10-digit WhatsApp number
🔬 Your Body Composition Results
Body Fat Percentage
—
—
EssentialAthleticFitnessAcceptableObese
Lean Body Mass
—
kg (muscle, bone, water)
Fat Mass
—
kg of body fat
—
🎁

Get Your Free Body Composition Plan

Our certified coaches will design a personalised nutrition plan to improve your body composition — based on your exact results above.

✅ Received! Your coach will reach out on WhatsApp within 24 hours.
Body Fat Reference Ranges
⚠️ General guidelines only. Body fat norms vary by age and ethnicity. Consult a healthcare professional for personalised assessment.

The U.S. Navy Body Fat Formula estimates body fat using simple tape measurements, developed by the U.S. Department of Defense.


Male: BF% = 495 ÷ (1.0324 − 0.19077 × log₁₀(waist − neck) + 0.15456 × log₁₀(height)) − 450


Female: BF% = 495 ÷ (1.29579 − 0.35004 × log₁₀(waist + hip − neck) + 0.22100 × log₁₀(height)) − 450


Lean Body Mass = Weight × (1 − BF%/100) · Fat Mass = Weight × (BF%/100)

⚠️ Accuracy is approximately ±3–4% vs DEXA scan. For clinical diagnosis, consult a healthcare professional.
BMI only uses height and weight — it cannot distinguish between muscle and fat. Two people with identical BMIs can have very different body compositions and health risks. Body fat % tells you what fraction of your body is fat versus lean tissue, giving a much clearer picture of your actual health and fitness level.
Reference Guide

What's a Healthy Body Fat %?

Body fat categories differ by gender:

    Member Results

    Real Transformations

    "I had a normal BMI but still felt unhealthy. This tool showed me my body fat was 34% — that's when I joined Nutrition World. 4 months later, I'm at 26%."
    Sunita K.
    Amravati, Maharashtra
    "My trainer kept telling me to exercise more, but nutrition was the real issue. Dropped 6% body fat in 3 months through diet alone with Nutrition World."
    Ankit P.
    Nagpur, Maharashtra
    Also Try

    Check Your Ideal Weight Too

    Combine body fat analysis with an ideal weight check for the full picture.

    Ideal Weight Calculator

    Devine Formula · 30-second result

    →
    FREE TRIAL

    Improve Your Body Composition

    Try Nutrition World free for 3 days. Our coaches will work on your exact numbers.

    Start My Free Trial →

    Frequently Asked Questions

    The Navy Method has an estimated margin of error of ±3–4% compared to DEXA scan. Your measurement technique matters — measure at the correct points, keep the tape level, and don't pull it too tight. Taking 2–3 readings and averaging improves accuracy significantly.
    Yes — this is called body recomposition. It requires adequate protein intake, a moderate calorie deficit, and ideally some resistance training. Our nutrition coaches specialise in fat loss while preserving lean mass. Most of our members lose primarily fat because we focus on the right nutritional balance.
    Every 4–6 weeks rather than daily. Body composition changes slowly — weekly measurements can show day-to-day water fluctuations and create unnecessary anxiety. Monthly checks give a clearer picture of true progress.
    A healthy rate is 0.5–1% of body weight per week, or roughly 1–2 kg of fat per month. With Nutrition World's personalised nutrition approach, most members consistently achieve 3–5 kg per month in the initial phase, tapering as they approach their goal.