Body Fat Calculator｜体脂率估算器

体脂率估算器 | Body Fat Calculator

体脂率估算器 Body Fat Calculator

根据身高、体重和围度数据，使用美国海军围度公式估算体脂率，并给出脂肪重量与去脂体重。
Estimate your body fat percentage using the US Navy circumference method based on height, weight and body measurements.

1. 输入身体数据 · Body Measurements
不同性别的体脂公式不同，请务必选择与你一致的性别。
The body fat formula differs by gender, so please select the option that matches you.
年龄主要用于结果解读，不直接参与计算；建议填写真实年龄，便于参考。
Age is used for interpretation, not directly in the formula; a realistic age helps interpret your result.
直立、后脑勺和脚跟靠墙，使用身高尺或卷尺测量到头顶的最高点。
Stand straight with heels and back against a wall, measure from the floor to the top of your head.
建议在清晨起床后排空小便、未进食前测量体重，读数更稳定。
For better consistency, weigh yourself in the morning after using the restroom and before breakfast.
站直，轻呼吸，在腰部最细或肚脐稍上的位置水平绕一圈测量。
Stand upright, breathe normally, and measure around the narrowest part of your waist or just above the navel.
在喉结稍下方、颈部最粗位置水平绕一圈测量，不要勒得太紧。
Measure just below the Adam’s apple at the thickest part of the neck, keeping the tape snug but not tight.
双脚与肩同宽站立，在臀部最宽处水平绕一圈测量。
Stand with feet shoulder-width apart and measure around the widest part of your hips and buttocks.
3. 体脂率区间参考 · Reference Ranges
  • 男性 · Male（参考 ACE 标准 · ACE reference）
    2% – 5% 必需脂肪 · Essential fat
    6% – 13% 运动员 · Athletes
    14% – 17% 健康/健身 · Fitness
    18% – 24% 一般水平 · Average
    ≥ 25% 偏高 · Obese
  • 女性 · Female（参考 ACE 标准 · ACE reference）
    10% – 13% 必需脂肪 · Essential fat
    14% – 20% 运动员 · Athletes
    21% – 24% 健康/健身 · Fitness
    25% – 31% 一般水平 · Average
    ≥ 32% 偏高 · Obese
  • 如何理解体脂率？ · How to interpret body fat %?
    体脂率反映体重中脂肪的比例，比单纯 BMI 更能体现体型与健康状况。
    Body fat percentage is the fraction of your weight that is fat; it often reflects body composition better than BMI alone.
  • 围度法的局限性 · Limitations of circumference method
    本工具采用美国海军围度法，适合人群统计与自我监测，但个体误差可能在 ±3–5 个百分点，
    与专业 DEXA 扫描、BIA 设备相比仍有差距。
    The calculator uses the US Navy circumference method, which is suitable for self-assessment but may deviate by ±3–5 percentage points from more advanced methods like DEXA or BIA.

说明：本工具仅用于日常健康管理和学习参考，不构成任何医疗诊断或减脂处方。 若有慢性病或特殊健康状况，请咨询专业医生或营养师。
Note: This calculator is for general education and self-monitoring only. It is not a medical diagnosis or treatment plan. If you have chronic conditions or special health concerns, please consult a doctor or dietitian.