Body Fat Calculator
Estimate body fat percentage from simple tape measurements.
The US Navy method estimates body fat from neck, waist (and hip) measurements — no calipers or scans. Healthy ranges: roughly 10–20% for men, 18–28% for women. It’s within ~3% of DEXA scans for most people: good enough to track trends.
How to use the body fat calculator
- Enter gender, height and tape measurements.
- Get body fat % and category.
- Track the trend monthly, not daily.
Body Fat Calculator — FAQs
How accurate is the Navy method?
Within ~3 percentage points of DEXA for most people. Consistent measuring technique matters more than the formula.
What’s a healthy body fat %?
Men: 10–20% (athletes 6–13%); women: 18–28% (athletes 14–20%). Essential fat is ~3–5% men, ~10–13% women.
Where exactly do I measure the waist?
At the navel, relaxed — not sucked in. Measure 3 times and average; small errors swing the result.
Body fat vs BMI — which matters?
Body fat. BMI can’t distinguish muscle from fat; two people at BMI 25 can have 12% or 30% body fat.
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