Body Fat Calculator
Estimate your body fat percentage with the U.S. Navy tape-measure method — no special equipment required.
Estimated body fat
18.4%
Fitness
Fat mass
12.9
kg
Lean mass
57.1
kg
About the U.S. Navy method
The U.S. Navy developed this circumference-based formula as a quick, equipment-free way to estimate body fat. It uses the relationship between your height and key body measurements to approximate the percentage of your weight that is fat versus lean tissue.
Why body fat beats the scale
Your body fat percentage tells you far more about your health and fitness than weight or BMI alone. Two people at the same weight can look and feel completely different depending on how much of that weight is muscle. Tracking body fat helps you confirm you're losing fat — not muscle — during a weight-loss phase.
Healthy ranges
Essential fat keeps your body functioning and sits around 3–5% for men and 10–13% for women. Athletic ranges are higher, and "fitness" and "average" ranges higher still. Pair this with your lean body mass for a complete body-composition picture.
Frequently asked questions
How is body fat percentage calculated?
This tool uses the U.S. Navy circumference method, which estimates body fat from your height and tape measurements of your neck and waist (plus hips for women). It's free, requires only a tape measure, and correlates reasonably well with more expensive methods.
What is a healthy body fat percentage?
For men, 10–20% is generally considered healthy (with athletes often 6–13%). For women, 18–28% is healthy (athletes often 14–20%). Essential fat is about 3–5% for men and 10–13% for women.
How do I measure correctly?
Measure your neck just below the larynx, your waist at the navel, and (for women) your hips at the widest point. Keep the tape snug but not compressing the skin, and measure on bare skin for accuracy.
Is the Navy method accurate?
It's a solid estimate for most people — typically within 3–4% of methods like DEXA. Use it to track change over time rather than as an absolute figure, and always measure under the same conditions.