免费工具
体脂肪计算器
使用美国海军方法估算体脂率 — 无需特殊设备。
Body Fat Calculator
Sex
Body Fat
23.5 %
Category —
Lean Mass — kg
US Navy Method
BF% from circumference measurements — ±1–2% accuracy 体脂率是体重中脂肪组织所占的比例。
如何使用此计算器
1
选择性别 — 男女计算公式有显著差异。
2
在最细处测量腰围。
3
在喉结正下方测量颈围。
4
女性：还需在最宽处测量臀围。
5
输入身高和体重。
6
结果即时更新 — 体脂率、类别和去脂体重。
美国海军方法的工作原理
The US Navy body fat method was developed by the US Navy as a field-deployable alternative to underwater weighing (the gold standard). It uses circumference measurements and logarithms to estimate the fat mass that contributes to circumference differences between the waist, neck, and hip.
Accuracy is approximately ±1–2% for men and ±2–3% for women when measurements are taken correctly.
Body Fat Categories
Men:
Essential fat: <6% — minimum required for survival.
Athlete: 6–13% — competitive sports level.
Fitness: 14–17% — visible muscle definition.
Average: 18–24% — typical healthy adult.
Obese: 25%+ — associated with increased health risk.
Women:
Essential fat: <14% — minimum required for hormonal function.
Athlete: 14–20% — competitive sports level.
Fitness: 21–24% — lean and toned.
Average: 25–31% — typical healthy adult.
Obese: 32%+ — associated with increased health risk.
Lean Mass vs Fat Mass
Your lean mass includes everything that isn’t fat: muscle, bone, organs, skin, and water. It is calculated as: Lean Mass (kg) = Body Weight × (1 − BF%). Lean mass is the most valuable metric for strength athletes — preserving it during a cut is the primary goal of high-protein dieting.
How to Take Accurate Measurements
Take all measurements in the morning before eating or drinking. Use a flexible tape measure and ensure it is level (parallel to the floor). Do not compress the skin. Take each measurement twice and use the average. Women: measure hips at the widest point of the buttocks.
健身教练的体脂计算器
Body fat percentage is a far more meaningful metric than body weight alone for tracking client progress. Use this assessment at intake and every 6–8 weeks to show clients real composition changes, even when the scale isn’t moving dramatically.
With Gymkee, you can record assessment data, track client progress over time, and share personalized feedback — building the kind of professional relationship that keeps clients long-term.
常见问题
美国海军方法有多准确？
测量正确时，男性精确度约±1–2%，女性约±2–3%。
健康的体脂率是多少？
健康范围通常是男性10–22%，女性20–32%。
我应该多久测一次体脂？
对于大多数训练计划中的人来说，每4–8周测量一次是合理的间隔。
为什么我的体脂似乎比预期的高？
海军方法可能会略微高估肌肉发达者的体脂。
我可以用这个计算器追踪进度吗？
可以 — 但请关注趋势而不是绝对值。
体重减少和脂肪减少有什么区别？
体重减少是体重的任何降低。脂肪减少是专门针对脂肪组织同时保留去脂体重。
