Body fat calculator
Estimate body fat from simple tape measurements (U.S. Navy method).
Body fat
How the body fat calculator works
This tool uses the U.S. Navy circumference method, which estimates body fat from a few tape measurements rather than expensive equipment. Men measure height, neck, and waist; women also measure the hip. It is a quick, no-cost estimate that tracks changes well over time.
Healthy ranges
- Men: roughly 10 to 20% is a typical fit-to-healthy range, with 6 to 13% for athletes.
- Women: roughly 18 to 28% is typical, with 14 to 20% for athletes.
Add your weight to also see your fat mass and lean mass. Like any tape-based estimate, expect it to be within a few percent of a lab measurement, so use it for tracking trends rather than as an exact figure.
Frequently asked questions
How is body fat percentage measured?
This calculator uses the U.S. Navy method, which estimates body fat from neck, waist, hip, and height measurements. Other methods include skinfold calipers, bioelectrical scales, and DEXA scans, which is the gold standard.
What is a healthy body fat percentage?
For men, about 10 to 20% is generally healthy; for women, about 18 to 28%. Essential fat sits lower, and athletes are often below these ranges. Ranges shift with age.
Is the Navy method accurate?
It is a solid estimate, usually within about 3 to 4 percent of a lab measurement, as long as you measure carefully at the right spots. It is best for tracking change over time.
What is the difference between body fat and BMI?
BMI compares weight to height and cannot tell muscle from fat. Body fat percentage estimates how much of your weight is actually fat, which is more informative for fitness goals.
How can I lower my body fat percentage?
A modest calorie deficit combined with strength training preserves muscle while reducing fat, which lowers your percentage. Consistency over months matters more than any single change.