Body Fat Percentage Calculator
Estimate your body fat percentage using the US Navy tape-measure method. All you need is a cloth measuring tape.
Your body fat
Formula: US Navy circumference method. Results are an estimate — actual body fat can vary ±3 points.
How to measure yourself accurately
The single biggest source of error in this calculator is a sloppy tape measurement. Take an extra minute and it will pay off:
- Neck: tape goes just below the larynx (Adam's apple), sloping slightly downward at the front. Keep your head straight and don't flex.
- Waist: at the narrowest point — usually right at or just above the navel. Take the measurement at the end of a normal exhale (don't suck in).
- Hips (women): the widest circumference around your buttocks, standing with feet together.
- Keep the tape level all the way around, snug against skin, but not compressing.
- Take each measurement twice and average them.
Body fat percentage categories
| Category | Men | Women |
|---|---|---|
| Essential fat | 2–5% | 10–13% |
| Athlete | 6–13% | 14–20% |
| Fitness | 14–17% | 21–24% |
| Average | 18–24% | 25–31% |
| Obese | 25%+ | 32%+ |
Body fat percentage is a better indicator than BMI for anyone who does resistance training, but it's still just one metric. Waist circumference alone (compared to your height) is a strong predictor of cardiovascular risk — keep it under half your height.
FAQ
How accurate is the US Navy body fat method?
The US Navy tape-measure formula is typically within ±3-4 percentage points of DEXA (the gold standard). It's more accurate than BMI for lean, muscular people and much more accurate than any 'bioelectrical impedance' home scale.
What's a healthy body fat percentage?
For men: essential fat is 2-5%, athletes are 6-13%, fit 14-17%, average 18-24%, obese 25%+. For women (who need more essential fat): essential 10-13%, athletes 14-20%, fit 21-24%, average 25-31%, obese 32%+. These are guidelines — long-term health depends on more than one number.
How do I measure my waist, neck, and hips correctly?
Use a soft cloth tape. Waist: at the narrowest point, usually just above the navel, breathing normally. Neck: just below the Adam's apple. Hips (women only): at the widest point of the hips. Keep the tape level and snug, not tight.
Why is body fat better than BMI?
BMI only knows your height and weight — it can't tell muscle from fat. A muscular athlete and a sedentary person can have the same BMI but wildly different health profiles. Body fat percentage separates the two.