Body Fat Calculator
Estimate body fat percentage from tape measurements — no special equipment.
The Body Fat Calculator estimates your body fat percentage from simple tape measurements using the US Navy circumference method — the same approach used by many trainers and health programs because it needs nothing but a measuring tape.
For men the inputs are height, waist and neck; for women, height, waist, neck and hip. The formulas were developed from hydrostatic weighing studies and typically land within a few percentage points of laboratory methods for average body shapes — enough to track your trend month to month.
Body fat percentage is a better health and fitness metric than BMI for active people because it distinguishes fat from muscle. The result comes with a category band (athletic, fitness, average…) so the number has context. Educational estimate only — DEXA scans are the reference standard.
Estimated body fat
17.96%
US Navy circumference method
Category
Above average
population ranges
Navy-method estimates come from circumference formulas with ±3–4% typical error; DEXA or hydrostatic weighing are the reference methods. Track trends, not single readings.
How to use the Body Fat Calculator
- Choose your sex — the required measurements differ.
- Measure height, waist (at the navel) and neck, plus hip for women.
- Enter all measurements in centimeters.
- Read your estimated body fat percentage and category.
- Re-measure monthly under the same conditions to track trends.
Frequently asked questions
How accurate is the Navy method?
Studies show typical error of roughly ±3–4% compared with reference methods for average body shapes. It is most useful for tracking change over time rather than as an absolute lab-grade number.
Where exactly should I measure?
Waist at the navel with relaxed stomach, neck just below the larynx, and hips at the widest point. Use a flexible tape, keep it level, and measure at the same time of day for comparable results.
What body fat percentage is healthy?
Essential fat is roughly 2–5% for men and 10–13% for women; athletic ranges are about 6–13% (men) and 14–20% (women), with average adults around 18–24% (men) and 25–31% (women). Below essential levels is unhealthy for both sexes.
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