在线免费体脂率计算器
使用简单的测量方法估算您的体脂率。
Body fat percentage measures how much of your total body weight is fat tissue, as opposed to lean mass — muscle, bone, water, and organs. Unlike BMI, which only divides weight by height squared, body fat percentage separates fat from muscle. This matters because a muscular athlete and a sedentary person can have identical BMI values but very different body compositions and health risks.
Body Fat Percentage Ranges by Gender
The American Council on Exercise (ACE) uses these classifications:
| Category | Men | Women |
|---|---|---|
| Essential fat | 2–5% | 10–13% |
| Athletes | 6–13% | 14–20% |
| Fitness | 14–17% | 21–24% |
| Average | 18–24% | 25–31% |
| Obese | 25%+ | 32%+ |
How the US Navy Body Fat Formula Works
The US Navy method estimates body fat from simple tape measurements — no calipers, DEXA scan, or gym equipment required. For men, the formula uses height, neck, and waist circumference. For women, hip circumference is added because women carry proportionally more fat in that region.
Research shows the Navy method is accurate to within ±3–4 percentage points compared to DEXA scans for most people — reliable enough for tracking body composition changes over weeks and months.
US Navy Method vs BMI-Based Estimate
The BMI-based method (Deurenberg 1991 formula) estimates body fat from your BMI, age, and sex. It requires only weight and height but is less precise (±5%), particularly for muscular individuals where BMI overstates fatness. The Navy method is more accurate when you have a tape measure available. Use BMI-based as a quick estimate when tape measurements aren't practical.
How to Reduce Body Fat
- Calorie deficit: losing 0.5–1% of body weight per week requires roughly a 500–750 calorie daily deficit
- Resistance training: preserves lean muscle while in a deficit, improving your body fat ratio even when scale weight barely moves
- Protein intake: target 1.6–2.2 g per kg of body weight daily to protect muscle mass during fat loss
- Sleep: poor sleep raises cortisol, which promotes fat storage — especially visceral fat
- Consistency over intensity: body fat percentage changes slowly; track trends over 4–8 weeks, not day to day
How the 体脂率计算器 works
选择方法:美国海军法(卷尺测量)或基于BMI的估算法。
对于海军法:输入身高、颈围和腰围(女性还需输入臀围)。
对于BMI法:输入身高、体重和年龄——该方法还会报告以磅/千克为单位的脂肪量和瘦体重,而海军法由于不收集你的体重数据,无法提供此项。
点击「计算」查看体脂百分比、健身分类,以及显示你的结果所处位置的可视化标尺。
Tips & tricks
- 只有基于BMI的方法才会报告以千克/磅为单位的脂肪量和瘦体重——海军卷尺测量法只显示体脂百分比和分类,因为它从不收集你的体重。
- 对于女性,只有在选择「女性」性别后才会出现臀围测量字段,因为女性的海军公式需要这个数据。
- 随时可以在公制和英制之间切换——标签和占位符会更新,先前输入的值会自动转换。
Frequently Asked Questions
什么是健康的体脂百分比?
美国运动医学学院的健康范围:男性:10–22%(必需脂肪:2–5%)。女性:20–32%(必需脂肪:10–13%)。运动员:男性6–13%,女性14–20%。肥胖:男性>25%,女性>32%。
美国海军体脂公式有多准确?
对于大多数人来说,海军法与DEXA扫描测量结果的误差在±3-4%以内。这是一个可靠的估算方法,可用于跟踪长期趋势。DEXA(双能X射线吸收测定法)是黄金标准,但需要医疗设备。
海军法是否也会显示我的脂肪量和瘦体重(千克/磅)?
不会——只有基于BMI的方法会显示脂肪量和瘦体重,因为它收集了你的体重作为输入数据。海军法只输出体脂百分比、分类和方法说明,因为它从不询问你的体重。
海军法需要哪些测量数据?
男性:颈部和自然腰围(最窄处)。女性:颈部、自然腰围和臀部(最宽处)。测量精确到0.5厘米或¼英寸。在每个部位测量三次并取平均值。
内脏脂肪与皮下脂肪有什么区别?
皮下脂肪位于皮肤下方(你可以捏起来的部分)。内脏脂肪包围腹腔内的内脏器官——代谢活性更高,并与更高的心血管和代谢疾病风险相关。腰围是内脏脂肪的一个替代指标。
Is my data safe when using the 体脂率计算器?
Completely safe. The 体脂率计算器 processes everything locally in your browser. No input data, results, or usage information is ever transmitted to or stored on any server.
How accurate are the 体脂率计算器 calculations?
The 体脂率计算器 uses clinically validated formulas such as the Mifflin–St Jeor or Harris–Benedict equations where applicable. Results are population-based estimates and can differ from measured values by 10–20% for individuals with atypical body composition. See our <a href="/methodology/">Methodology page</a> for full formula sources and references. Consult a qualified healthcare professional before making medical or dietary decisions.
Which formula does the 体脂率计算器 use?
The 体脂率计算器 uses an established, peer-reviewed formula endorsed by leading health organisations such as the WHO, CDC, or NIH where applicable. The specific formula is chosen for its validated accuracy across diverse adult populations under normal conditions.