Pace Calculator
Calculate running pace, finish time, or distance for any race or training run.
Pace Calculator
Calculate running pace, finish time, or distance for any race or training run.
Body Fat Percentage — U.S. Navy Method
ℹ️ For males. Female formula additionally requires hip measurement. Margin of error ≈ ±3%.
Disclaimer
Results provided by this calculator are for informational and educational purposes only. They are based on the values you enter and standard formulas, and should not be considered financial, medical, legal, or professional advice. Always consult a qualified professional before making important decisions based on these results. Roughtools makes no warranties regarding the accuracy or completeness of these calculations for your specific situation.
Frequently Asked Questions
Pro Tips
Body fat percentage, not BMI, determines whether you're overfat. Someone with 30% body fat at "normal" BMI (skinny fat) has the same metabolic risk as an overweight person.
The Navy method used here has a ±3-4% margin of error. DEXA scans are most accurate but expensive — good for periodic validation, not daily tracking.
Reducing body fat while maintaining muscle mass (recomposition) is the goal — not just weight loss. Track body fat %, not weight, to confirm you're losing fat not muscle.
Men below 6% and women below 14% body fat reach essential fat levels needed for organ function — do not target these for general health and fitness goals.
When to Use This Calculator
Measure body fat percentage at baseline before a diet and training program to track fat loss vs muscle gain.
Check body fat percentage monthly to confirm fat loss progress, especially if weight on the scale isn't changing.
Find your current body fat percentage and set a realistic target (e.g., reach athlete category for your sex).
Estimate body fat before a military, fire department, or athletic physical where body composition standards apply.
Calculate body fat alongside BMI to get a complete picture when BMI alone gives a misleading result.
About the Pace Calculator
This pace calculator solves for any of the three running variables — pace (min/mile or min/km), finish time, or distance — when you provide the other two. Enter any two values to instantly calculate the third, making it perfect for race planning, training pace zones, and evaluating workout data. Works for any distance from 100m sprints to ultramarthons, in both imperial (miles) and metric (kilometers).
How to Use the Pace Calculator
- 1
Select what you want to calculate: pace, time, or distance.
- 2
Enter the two known values (e.g. distance + time to find pace).
- 3
Select your unit preference (miles per hour, min/mile, min/km, km/h).
- 4
See the calculated result instantly.
- 5
Use the split calculator to see per-mile or per-km splits for your goal time.
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