Estimate your body fat percentage with just a tape measure. This calculator uses the US Navy circumference method, which is quick, free and usually within a few percent of more expensive lab tests.
Body Fat Calculator (US Navy Method)
Measure with a soft tape, relaxed, not sucking in. Typically within 3 to 4% of lab methods.
How to Measure
- Height: Stand straight without shoes.
- Neck: Measure just below the larynx (Adam’s apple), with the tape sloping slightly down to the front.
- Waist: Men measure at the navel. Women measure at the narrowest point of the natural waist.
- Hips (women): Measure at the widest part of the buttocks.
Keep the tape snug but not tight, relax your stomach, and take each measurement twice.
Body Fat Percentage Chart
| Category | Women | Men |
|---|---|---|
| Essential fat | 10-13% | 2-5% |
| Athletes | 14-20% | 6-13% |
| Fitness | 21-24% | 14-17% |
| Average | 25-31% | 18-24% |
| Above average | 32%+ | 25%+ |
Source: American Council on Exercise.
Body Fat vs BMI
BMI only uses height and weight, so it can’t tell muscle from fat. Body fat percentage gives a better picture of body composition. Use both together with our BMI calculator.
How to Lower Body Fat
Combine a moderate calorie deficit with enough protein and regular strength training. Start with the calorie calculator and protein calculator, and fill your plate with our healthy recipes.
Frequently Asked Questions
How accurate is the Navy body fat method?
It is usually within about 3 to 4% of DEXA scans for most people, which makes it a useful free way to track progress.
What is a healthy body fat percentage?
Roughly 21 to 31% for women and 14 to 24% for men falls in the fitness to average range.
Why do women need more body fat?
Women need more essential fat for hormone health and reproduction, so healthy ranges are higher.
How often should I measure body fat?
Every 2 to 4 weeks is enough. Measure at the same time of day under the same conditions.
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