Body Fat Calculator

Estimate your body fat percentage using the US Navy method. All you need is a tape measure — no calipers or special equipment.

Sex
Height
ft
in

At navel level

At narrowest point

How the US Navy Method Works

The US Navy body fat formula estimates your body fat percentage from simple tape measurements of your waist, neck, and (for women) hips, along with your height. It's one of the most practical methods for estimating body composition without specialized equipment.

How to Measure

  • Waist: Measure at the narrowest point (usually at the navel). Keep the tape snug but not compressing the skin.
  • Neck: Measure just below the larynx (Adam's apple), sloping slightly downward at the front.
  • Hips (women only): Measure at the widest point of the buttocks.

Body Fat Categories

Men

  • Essential fat: 2–5%
  • Athletes: 6–13%
  • Fitness: 14–17%
  • Average: 18–24%
  • Above average: 25%+

Women

  • Essential fat: 10–13%
  • Athletes: 14–20%
  • Fitness: 21–24%
  • Average: 25–31%
  • Above average: 32%+

Want a more complete picture? Check your BMI or find your ideal body weight.

Frequently Asked Questions

What is a healthy body fat percentage?
For men, a healthy body fat percentage is typically 14-24%, with athletes ranging from 6-13%. For women, a healthy range is 21-31%, with athletes ranging from 14-20%. Essential fat (minimum needed for health) is 2-5% for men and 10-13% for women.
How accurate is the US Navy body fat method?
The US Navy method is accurate within 3-4% of DEXA scan results for most people. It is one of the most practical field methods since it only requires a tape measure. For greater accuracy, take measurements at the same time of day and use the average of three readings.
How do I measure my waist for the body fat calculator?
Measure your waist at the narrowest point, typically at the level of your navel. Stand relaxed (don't suck in), keep the tape snug but not compressing the skin, and measure after exhaling normally. For the most consistent results, measure first thing in the morning.