Body Fat Calculator
Estimate body fat percentage using multiple methods including Navy, skinfold, and circumference measurements.
Body Fat Categories (Men)
| Essential Fat | 2-5% |
| Athletes | 6-13% |
| Fitness | 14-17% |
| Average | 18-24% |
| Obese | 25%+ |
How to Measure
- Neck: Just below the larynx (Adam's apple)
- Waist: At navel level (belly button)
- Use a flexible tape measure
- Measure in the morning before eating
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How to Use This Calculator
- Select your measurement unit system (US inches/lbs or Metric cm/kg)
- Choose your biological gender
- Enter your age and current weight
- Input your height
- Measure and enter your neck circumference (just below Adam's apple)
- Measure and enter your waist circumference (at belly button level)
- If female, also measure and enter hip circumference (at widest point)
- Click 'Calculate Body Fat' to see your percentage and category
- Review your fat mass and lean mass breakdown
Formula
US Navy Method - Male: Body Fat % = 495 / (1.0324 - 0.19077 × log10(waist - neck) + 0.15456 × log10(height)) - 450; Female: Body Fat % = 495 / (1.29579 - 0.35004 × log10(waist + hip - neck) + 0.221 × log10(height)) - 450
Frequently Asked Questions
How accurate is the Navy body fat method?▼
The US Navy method is fairly accurate with a margin of error of ±3-4% when measurements are taken correctly. It's less accurate than DEXA scans or hydrostatic weighing but more accessible and consistent than calipers for most people.
What is a healthy body fat percentage?▼
For men: 14-17% is fitness level, 18-24% is average, 25%+ is obese. For women: 21-24% is fitness level, 25-31% is average, 32%+ is obese. Athletes typically have 6-13% (men) or 14-20% (women). Essential fat is 2-5% for men and 10-13% for women.
Why do I need to measure neck, waist, and hip?▼
The Navy method uses these circumference measurements as proxies for body composition. Waist measurement indicates abdominal fat, neck indicates lean mass, and hip (for women) accounts for gynoid fat distribution. These measurements correlate well with actual body fat percentage.
How should I take my measurements?▼
Measure in the morning before eating. Use a flexible fabric tape measure. Neck: just below the larynx. Waist: at navel level, not the narrowest point. Hip (women): at the widest point of buttocks. Keep tape snug but not tight, parallel to the floor.