Body Fat Percentage Calculator
Estimate your body fat percentage using the U.S. Navy circumference method — a simple test that requires only a tape measure.
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Your results
- Category
- Obese
The U.S. Navy method has a typical error of ±3-4% versus DEXA. Use trend changes, not the absolute number.
Why Body Fat Matters More Than Weight
Two people with the same BMI 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's 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.
Related Calculators
Calculate your Body Mass Index and see where you fall on the healthy weight chart.
Estimate your fat-free mass — the weight of everything except body fat.
Calculate body fat using the U.S. Army AR 600-9 standard.
Estimate a healthy target weight using multiple medical formulas.