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Body Fat Calculator

Estimate your body fat percentage, fat mass, and lean mass using the US Navy circumference-based formula. Supports metric and imperial units with a visual category indicator.

Health

Unit System

Gender

Waist (cm)

Neck (cm)

Height (cm)

Weight (kg)

How Body Fat Percentage Is Calculated

This calculator uses the US Navy Method, a circumference-based approach that estimates body density using simple tape measurements. The formula was developed by the US Navy and is widely used due to its accessibility and reasonable accuracy.

For men: Body fat is calculated from waist and neck circumferences relative to height. The abdomen measurement is taken at the navel level, and the neck at its narrowest point.

For women: The calculation additionally includes hip circumference (widest point), since women naturally store more fat in the hip and gluteal region.

All measurements should be taken with a flexible tape measure placed directly against the skin, not over clothing. For best accuracy, measure in the morning before eating or exercising.

Understanding Body Fat Categories

Essential Fat

Range: 2-5%

Athletes

Range: 6-13%

Fitness

Range: 14-17%

Average

Range: 18-24%

Obese

Range: 25%+

Frequently Asked Questions

How accurate is the US Navy Method?▾

The US Navy Method has an accuracy of about ±3% compared to DEXA scans or hydrostatic weighing for the general population. It is one of the most reliable circumference-based methods but should be considered an estimate rather than a precise measurement.

Where exactly should I measure?▾

Waist (men): At the navel level, with the tape horizontal.
Waist (women): At the narrowest point, usually above the navel.
Neck: Just below the larynx, at the narrowest point.
Hip (women): At the widest point around the glutes.
Keep the tape snug but not compressing the skin, and measure bare skin for best results.

What is a healthy body fat percentage?▾

For men, 14-24% body fat is generally considered healthy. For women, 21-31% is the healthy range. Athletes tend to be lower (6-13% for men, 14-20% for women), while essential fat minimums are 2-5% for men and 10-13% for women. Below these minimums, health risks increase significantly.

Why do women have higher body fat percentages?▾

Women biologically require more essential fat (10-13%) than men (2-5%) for hormonal function, childbearing, and other reproductive processes. This includes fat stored in the breasts, pelvis, and hips that is not present in the same amounts in men.

How can I reduce my body fat percentage?▾

Reducing body fat requires a sustainable calorie deficit through a combination of nutrition and exercise. Focus on whole foods with adequate protein to preserve muscle, strength training to maintain metabolic rate, and consistent cardiovascular activity. Aim for 0.5-1% body fat loss per week for sustainable results.

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How to Use This Tool

Select your gender and preferred unit system (metric or imperial).
Enter your waist, neck, height, and weight measurements. For women, also enter your hip measurement.
View your estimated body fat percentage, fat mass, and lean mass instantly.
See which body fat category you fall into with a visual progress indicator.
Read the category descriptions and educational section to understand your results.
Use the FAQ section for guidance on measurement technique and improving body composition.

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