Body Fat Percentage Calculator
Estimate your body fat percentage using the U.S. Navy circumference method a simple tape-measure test that works for both men and women.
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Your results
- Category
- Obese
- Method
- U.S. Navy circumference
The U.S. Navy method has a typical error of ±3–4% versus DEXA. Use the trend across weeks, not the absolute number.
How to use this calculator
- 1Switch between US (inches) and Metric (cm) at the top of the calculator.
- 2Measure neck just below the larynx; waist at the belly button (men) or narrowest point (women); hip at the widest point (women only).
- 3Use a flexible tape held snug but not compressing the skin. Take 3 measurements per site and average them.
Why Body Fat Matters More Than Weight
Two people at the same weight can have very different body compositions. Body fat percentage tells you how much of your weight is fat versus muscle, bone, and water.
Lower body fat is generally healthier, but extremely low body fat impairs hormones, immunity, and performance.
Healthy Body Fat Ranges
- •Women Essential: 10–13%, Athletes: 14–20%, Fitness: 21–24%, Average: 25–31%.
- •Men Essential: 2–5%, Athletes: 6–13%, Fitness: 14–17%, Average: 18–24%.
How to Measure Accurately
- •Measure first thing in the morning before food or water.
- •Keep the tape snug but not compressing the skin.
- •Take three measurements per site and average them.
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Frequently Asked Questions
Is the Navy method accurate?
It is reasonably accurate for tracking changes (±3–4%). DEXA scans are the gold standard but cost more.
Where exactly do I measure my waist?
Men: at the belly button. Women: at the narrowest point of the torso.
Can body fat be too low?
Yes below ~10% in women and ~5% in men is generally unsafe long-term.
Should I use inches or centimeters?
Either switch units at the top of the calculator. Results are identical.
Related Calculators
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Estimate a healthy target weight using multiple medical formulas.