使用美国海军方法或基于BMI的公式计算您的体脂率。支持公制和英制单位。
| % | |
|---|---|
| 必需脂肪 | 2-5% |
| 运动员 | 6-13% |
| 健身 | 14-17% |
| 平均水平 | 18-24% |
| 肥胖 | 25%+ |
| % | |
|---|---|
| 必需脂肪 | 10-13% |
| 运动员 | 14-20% |
| 健身 | 21-24% |
| 平均水平 | 25-31% |
| 肥胖 | 32%+ |
体脂率计算器使用科学验证的公式估算您的体脂百分比。美国海军方法使用围度测量，被认为是最准确的现场方法之一。BMI方法基于身高和体重提供更简单的替代方案。体脂率是比重更能反映健康状况的指标，因为它区分了脂肪量和瘦体重（肌肉、骨骼、器官）。
对于男性，健康范围通常为10-20%。对于女性，为20-30%。必需脂肪水平男性为2-5%，女性为10-13% — 低于这些水平可能很危险。由于肌肉量较高，运动员可能具有更低的百分比。
美国海军方法在正确测量时准确度约为±3%。为获得最佳效果，请在一天中的同一时间测量，使用软尺，并让他人协助。对于运动个体，它比BMI更准确。
女性自然携带更多的必需脂肪用于生物功能，包括激素调节和生育。女性的必需脂肪为10-13%，而男性为2-5%。这就是为什么所有类别中女性的健康体脂范围都更高。
这些公式专为成年人（18岁以上）设计。儿童和青少年的身体组成标准不同。对于未成年人，请咨询儿科医生进行适当的身体组成评估。
For the most consistent results, measure body fat in the morning after using the bathroom and before eating or drinking. Circumference measurements can fluctuate throughout the day due to hydration, food intake, and bloating. Taking measurements at the same time each day provides the most reliable comparison data.
BMI (Body Mass Index) only considers height and weight, making it unable to distinguish between muscle and fat. Body fat percentage directly measures the proportion of fat in your body, making it a much more accurate indicator of health and fitness. An athlete with high muscle mass may have a high BMI but a healthy body fat percentage.
Accuracy depends on measurement consistency, time of day, hydration levels, and proper technique. The Navy method requires accurate circumference measurements with a flexible tape at specific anatomical landmarks. The BMI method is less accurate for athletic individuals due to its inability to account for muscle mass. For the most precise results, use DEXA scans or hydrostatic weighing.
Measure once every 2-4 weeks for meaningful trends. Daily fluctuations are normal and not indicative of real progress. Track consistently at the same time of day, use the same measurement method, and focus on long-term trends rather than single measurements. Combine with progress photos, strength metrics, and how your clothes fit for a complete picture.