Body Fat Percentage Calculator

Estimate your body fat percentage using the U.S. Navy method. Enter your measurements below.

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Body fat categories (Men)

Essential Fat2 – 5%
Athletes6 – 13%
Fitness14 – 17%
Average18 – 24%
Obese25%+

How to take measurements

Height: Stand barefoot against a wall. Measure from the floor to the top of your head.

Waist: Measure at navel (belly button) level, keeping the tape horizontal.

Neck: Measure just below the larynx (Adam's apple). The tape should slope slightly downward at the front.

Tip: Take each measurement 2-3 times and use the average for best accuracy. Measure on bare skin or over thin clothing.

Frequently asked questions

How accurate is the U.S. Navy body fat formula?

The U.S. Navy method is generally accurate within 1-3% of results obtained from hydrostatic weighing or DEXA scans. It is widely used because it requires only a tape measure and no specialized equipment. Accuracy improves when measurements are taken consistently at the correct anatomical landmarks.

What is a healthy body fat percentage?

Healthy body fat ranges depend on gender and goals. For men, 14-24% is considered acceptable and healthy, with athletes typically at 6-13%. For women, 21-31% is acceptable, with athletes at 14-20%. Essential fat (the minimum needed for basic health) is about 2-5% for men and 10-13% for women.

How do I measure my waist and neck correctly?

For the waist, measure at the navel (belly button) level for men and at the narrowest point for women. Keep the tape snug but not compressing the skin. For the neck, measure just below the larynx (Adam's apple) with the tape sloping slightly downward at the front. For women, measure the hips at the widest point of the buttocks.

Why is body fat percentage more useful than BMI?

BMI only considers height and weight, so it cannot distinguish between muscle and fat. A muscular athlete may have a high BMI but low body fat. Body fat percentage directly estimates how much of your weight is fat tissue versus lean mass, making it a more accurate indicator of health and fitness.

What is Body Fat Percentage?

Body fat percentage is the proportion of your total body weight that consists of fat tissue. It's a more meaningful health metric than weight alone or BMI, because it distinguishes between fat mass and lean mass (muscle, bone, water, organs). Two people can weigh the same but have very different body compositions.

Essential fat — the minimum needed for basic physical and physiological health — is about 2-5% for men and 10-13% for women. Women carry more essential fat due to reproductive functions. Athletic body fat ranges are 6-13% for men and 14-20% for women, while average healthy ranges are 14-24% for men and 21-31% for women.

Body Fat Percentage vs. BMI

BMI (Body Mass Index) only considers height and weight, so it can't distinguish between muscle and fat. A muscular athlete with 10% body fat may be classified as "overweight" by BMI. Conversely, someone with a normal BMI could have an unhealthy amount of visceral fat — sometimes called "skinny fat."

Body fat percentage is the more accurate health indicator because it directly measures fat tissue. However, BMI is easier to calculate (just height and weight) and works well for population-level health screening. For individual health assessment, body fat percentage gives a clearer picture.

Methods for Measuring Body Fat

The U.S. Navy method used by this calculator estimates body fat from circumference measurements (waist, neck, hip, height). It's free and reasonably accurate (within 3-4% of more precise methods), making it ideal for tracking trends over time.

More precise methods include DEXA scans (dual-energy X-ray absorptiometry, accurate to ±1%), hydrostatic weighing (underwater weighing), skinfold calipers (requires trained practitioner), and bioelectrical impedance analysis (BIA scales, accuracy varies with hydration). For most people, the Navy method or a quality BIA scale provides sufficient accuracy for health tracking.