Body Fat Calculator
Estimate your body fat percentage using the US Navy circumference method. No calipers needed — just a tape measure.
MethodUS Navy circumference
Body fat %—
Fat mass (estimated)—
Lean mass (estimated)—
Accuracy: The Navy method has ±3–4% margin of error vs DEXA scans. It's a useful estimate, not a clinical measurement. Consistency (measuring at the same time, same conditions) matters more than absolute accuracy.
Body Fat — FAQ
What is a healthy body fat percentage?
For men: Essential fat 2–5%, Athletes 6–13%, Fitness 14–17%, Acceptable 18–24%, Obese 25%+. For women: Essential 10–13%, Athletes 14–20%, Fitness 21–24%, Acceptable 25–31%, Obese 32%+. Women naturally carry more essential fat for hormonal and reproductive functions.
How do I measure accurately?
Measure in the morning before eating or exercising. Waist: measure at the navel level, relaxed (not sucked in). Neck: measure just below the larynx (Adam's apple), looking straight ahead. Hips (women only): measure at the widest point. Use a flexible tape measure and measure twice.
Is body fat % better than BMI?
For most people, yes. BMI cannot distinguish muscle from fat. A muscular athlete may have a "normal" BMI but high body fat, or an "overweight" BMI with very low body fat. Body fat percentage gives a more accurate picture of health risks. However, even body fat measurement has limitations — fat distribution (visceral vs subcutaneous) matters too.