Body Fat Calculator
Estimate your body fat percentage using the U.S. Navy circumference method. Enter your height, neck, waist, and hip (for women) measurements with just a tape measure—no scale required.
Results
Enter your measurements and click Calculate
Formula (U.S. Navy Method)
Male
86.010 × log₁₀(waist − neck) − 70.041 × log₁₀(height) + 36.76
Female
163.205 × log₁₀(waist + hip − neck) − 97.684 × log₁₀(height) − 78.387
* All measurements should be entered in centimeters.
Body Fat Percentage Standards
| Category | Male | Female |
|---|---|---|
| Essential Fat | 2–5% | 10–13% |
| Athlete | 6–13% | 14–20% |
| Fitness | 14–17% | 21–24% |
| Average | 18–24% | 25–31% |
| Obese | 25%+ | 32%+ |
How to Use
- STEP 1
- Select your gender
- STEP 2
- Enter your height in cm
- STEP 3
- Measure and enter neck, waist (and hip for women) circumferences using a tape measure
- STEP 4
- Click 'Calculate' to see your estimated body fat percentage
Notes
- Results are estimates using the U.S. Navy method and may differ from precise methods like DEXA or calipers
- Stand relaxed and upright when taking circumference measurements
- For the most consistent readings, measure in the morning before eating
- Consult a healthcare professional for medical decisions
Body Fat Facts
BMI only uses height and weight, so muscular people can be classified as 'obese.' Body fat percentage is a more accurate indicator of body composition
Healthy body fat ranges are 10–20% for men and 20–30% for women
Two people at the same weight can look completely different depending on their muscle-to-fat ratio
Dropping below essential fat levels (2–5% male, 10–13% female) can impair hormonal balance and immune function
1 kg of fat equals about 7,700 kcal. To lose 1 kg per month, you need a daily deficit of about 250 kcal
FAQ
Q1
How accurate is the U.S. Navy method?
Studies show it has a ±3–4% margin of error compared to DEXA. While not perfect, it's one of the most reliable methods you can do at home with just a tape measure.
Q2
Where exactly do I measure my waist?
Measure around your navel, keeping the tape horizontal. Stand relaxed with normal breathing. The tape should fit snugly but not compress the skin.
Q3
BMI vs Body Fat % — which matters more?
Body fat percentage more accurately reflects your body composition. BMI doesn't account for muscle mass, so athletic people may be misclassified. Ideally, use both together.
Q4
How can I lower my body fat percentage?
A combination of caloric control and exercise (especially strength training) is most effective. Avoid rapid weight loss, which can cause muscle loss. Aim for a gradual 1–2% decrease per month.
Q5
Where do I measure my neck?
Measure just below the Adam's apple at the narrowest point. Keep the tape horizontal and allow one finger of slack.
This information is general guidance. Consult a doctor or specialist for health-related decisions.