体脂率计算器
本体脂率计算器使用美国海军围度法估算您的体脂百分比。输入颈围、腰围和臀围以及身高，即可获得体脂率、瘦体重和健康分类。
Body Fat Percentage Calculator
Estimate your body fat percentage using the US Navy Method. Enter your measurements below.
Provide weight to calculate fat mass and lean mass.
常见问题
如何计算体脂率？
体脂率可以通过多种方法计算。美国海军围度法使用颈围、腰围和臀围以及身高，通过对数公式估算体脂。其他方法包括皮褶厚度卡尺测量、生物电阻抗分析（BIA）、DEXA 扫描和水下称重，各方法的精度和可及性各有不同。
美国海军体脂公式是什么？
男性的美国海军体脂公式：%BF = 86.010 × log10(腰围 - 颈围) - 70.041 × log10(身高) + 36.76。女性：%BF = 163.205 × log10(腰围 + 臀围 - 颈围) - 97.684 × log10(身高) - 78.387。所有测量单位均为厘米。该公式由美国海军健康研究中心的 Hodgdon 和 Beckett 开发，是美国军方使用的标准方法。
健康的体脂率是多少？
健康体脂率范围因性别和年龄而异。男性：必要脂肪 2-5%，运动员 6-13%，健身水平 14-17%，可接受 18-24%，25% 以上视为肥胖。女性：必要脂肪 10-13%，运动员 14-20%，健身水平 21-24%，可接受 25-31%，32% 以上视为肥胖。这些范围提供一般指导。
海军体脂方法有多准确？
美国海军方法与 DEXA 扫描等更精确的方法相比，典型误差范围为 1-3%。对于体型普通的人群最为准确，对于肌肉特别发达或体型比例异常的人可能准确度较低。尽管存在局限性，它提供了无需专业设备的可靠且方便的估算。
BMI 和体脂率有什么区别？
BMI（身体质量指数）是体重与身高平方的简单比值，不区分肌肉和脂肪质量。体脂率直接测量身体中脂肪组织的比例。肌肉发达的运动员可能 BMI 偏高但体脂率较低，而久坐不动的人可能 BMI 正常但体脂率偏高。体脂率能更准确地反映健康和健身状况。
如何正确测量腰围？
在自然腰线最窄处测量腰围，通常在肚脐水平或稍上方。站直，正常呼吸，将卷尺紧贴裸露皮肤缠绕，不要压紧。在正常呼气结束时读数。使用海军方法时，为保持一致性在肚脐水平处测量。
体脂率过低会有危险吗？
是的，体脂率过低很危险，可能导致严重的健康问题。必要脂肪（男性 2-5%，女性 10-13%）对正常生理功能是必需的，包括激素产生、器官保护、体温调节和维生素吸收。体脂率极低可能导致内分泌紊乱、免疫力下降、骨质流失、器官损伤，以及女性月经功能丧失。
How to Calculate Body Fat Percentage Using the US Navy Method
What is Body Fat Percentage?
Body fat percentage is the proportion of your total body weight that consists of fat tissue. It is one of the most reliable indicators of overall health and fitness, often considered more meaningful than BMI alone. Body fat percentage accounts for the difference between fat mass and lean mass (muscles, bones, organs, and water).
Maintaining a healthy body fat percentage is associated with reduced risk of cardiovascular disease, type 2 diabetes, and other metabolic conditions. Ideal ranges differ between men and women due to essential fat differences required for hormonal and reproductive functions.
How to Use This Calculator
- Select your preferred unit system (Imperial or Metric).
- Choose your gender (Male or Female).
- Enter your height. For Imperial, provide feet and inches separately.
- Optionally enter your weight to compute fat mass and lean mass.
- Measure and enter your waist circumference at the narrowest point (navel level for men).
- Measure and enter your neck circumference just below the larynx.
- If female, measure and enter hip circumference at the widest point.
- Click "Calculate Body Fat" to see your results.
US Navy Method Formulas
The US Navy body fat formula uses circumference measurements and height to estimate body fat percentage. All measurements must be in centimeters for the formula. If you enter values in inches, the calculator converts them automatically.
Male Formula
Female Formula
Fat mass and lean mass are derived from body fat percentage: Fat Mass = Weight × BF%, Lean Mass = Weight − Fat Mass.
Examples
Example 1: Male, Imperial
Height: 5'10" (177.8 cm), Waist: 34" (86.4 cm), Neck: 15" (38.1 cm), Weight: 180 lbs
BF% = 86.010 × log10(86.4 − 38.1) − 70.041 × log10(177.8) + 36.76 ≈ 17.7%
Fat Mass ≈ 31.9 lbs, Lean Mass ≈ 148.1 lbs
Example 2: Female, Metric
Height: 165 cm, Waist: 72 cm, Neck: 32 cm, Hip: 98 cm, Weight: 62 kg
BF% = 163.205 × log10(72 + 98 − 32) − 97.684 × log10(165) − 78.387 ≈ 24.2%
Fat Mass ≈ 15.0 kg, Lean Mass ≈ 47.0 kg
Body Fat Categories
| Category | Male | Female |
|---|---|---|
| Essential Fat | 2–5% | 10–13% |
| Athletes | 6–13% | 14–20% |
| Fitness | 14–17% | 21–24% |
| Average | 18–24% | 25–31% |
| Obese | 25%+ | 32%+ |
Use Cases
- Tracking fitness progress alongside weight and strength metrics
- Setting realistic goals for fat loss or lean muscle gain
- Military and law enforcement physical readiness assessments
- Sports performance evaluation for athletes across disciplines
- Health screening to identify potential metabolic risks
Measurement Tips
- Use a flexible, non-stretchable measuring tape for consistent readings.
- Measure waist at the navel for men, or at the narrowest point for women.
- Measure neck just below the larynx (Adam's apple), keeping the tape level.
- Measure hips at the widest point of the buttocks.
- Take measurements in the morning before eating for the most consistent results.
- Do not pull the tape too tight or leave it too loose—it should be snug without compressing skin.
- For best accuracy, take each measurement two to three times and use the average.