Body Fat Percentage Calculator
Estimate your body fat percentage using the US Navy method - no calipers needed, just a tape measure. Takes about 30 seconds if you have your measurements ready.
Needed to show fat mass and lean body mass in kg
How to use
- Select your gender and whether you're measuring in cm or inches.
- Measure and enter your height, neck, and waist at the narrowest point.
- Women also need their hip measurement at the widest point.
- Hit Calculate to get your estimated body fat percentage and fitness category.
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Body fat percentage is the proportion of your total body weight that is fat mass. Unlike BMI, which only uses height and weight, body fat percentage distinguishes between fat and lean muscle, making it a far better indicator of health and fitness. The US Navy method used in this calculator estimates body fat from simple tape measurements: neck, waist, and hips (for women).
Healthy body fat ranges differ by sex and age. For men, 6–24% is considered healthy; for women, 16–30%. Athletes typically carry 6–13% (men) or 14–20% (women). Very low body fat below 5% in men or 12% in women is essential fat and carries health risks.
Frequently Asked Questions
What is a healthy body fat percentage?
For men: 6–13% (athletes), 14–17% (fitness), 18–24% (acceptable), 25%+ (obese). For women: 14–20% (athletes), 21–24% (fitness), 25–31% (acceptable), 32%+ (obese). These are general guidelines; consult a doctor for medical advice.
How accurate is the US Navy body fat formula?
The US Navy method is accurate within 3–4% for most people when measurements are taken correctly. DEXA scans are the gold standard but require specialist equipment. The Navy method is a reliable free alternative for tracking trends over time.
How do I measure my waist for body fat calculation?
Measure your waist at the narrowest point (for men) or at the navel (for US Navy method). Keep the tape parallel to the floor, breathe out normally, and don't suck in your stomach. Take the average of two measurements.
Can I reduce body fat without losing muscle?
Yes. Eat at a moderate calorie deficit (300–500 cal/day), consume sufficient protein (1.6–2.2g per kg body weight), and do resistance training 3–4 times per week. This approach preferentially burns fat while preserving or building muscle.