Body Fat Calculator

This calculator estimates your body fat percentage using the U.S. Navy Method, which only requires neck, waist, and (for women) hip measurements. The formula is validated against hydrostatic weighing with about ±3% accuracy for the general population. Healthy ranges: men 10–20%, women 18–28%.

Last updated: May 2026

Body Fat

Calculate your body fat percentage using the proven U.S. Navy Method

Unit System

Gender

Height (cm)

Weight (kg)(optional, for body composition)

Neck Circumference (cm)

Waist Circumference (cm)

Your Result

Enter measurements

Enter your height, neck and waist circumference (and hip for women) to calculate your body fat percentage.

More Popular Goals

Body Fat Calculator for Women – Navy Method & Female Ranges

Calculate your body fat percentage with the U.S. Navy Method. Female-specific ranges from essential fat (10–13%) to athlete, fitness and average categories.

Calculate

Body Fat Calculator for Men – Navy Method & Male Ranges

Calculate your body fat percentage with the U.S. Navy Method. Male-specific ranges from essential fat (2–5%) to athlete, fitness and average categories.

Calculate

Learn More About Body Fat

Understand your body fat percentage and what it means for your health.

What Is Body Fat?

Body fat is the adipose tissue stored in your body. It serves important functions including energy storage, organ protection, and hormone regulation.

•Essential fat is necessary for vital body functions
•Storage fat serves as an energy reserve and insulation
•The optimal percentage varies by gender, age, and fitness goals
•Body fat is not purely negative - a certain amount is healthy and necessary

Body Fat Categories

Reference values vary by gender. Here is an overview of common classifications:

Essential

♂ 2–5%♀ 10–13%

Athletic

♂ 6–13%♀ 14–20%

Fitness

♂ 14–17%♀ 21–24%

Average

♂ 18–24%♀ 25–31%

Elevated

♂ 25%+♀ 32%+

How to Measure Correctly

For accurate results, follow these tips when measuring:

•Measure neck circumference at the narrowest point just below the Adam's apple
•Measure waist circumference at navel level, exhale normally
•Measure hip circumference at the widest point of the hips/buttocks

Limitations of the Navy Method

The U.S. Navy Method is a proven estimate but has limitations:

•May overestimate body fat for very muscular individuals
•Accuracy is approximately ±3-4% compared to DEXA scans
•For more precise measurements, consider DEXA, BIA, or caliper methods

Frequently Asked Questions

What is body fat percentage?

Body fat percentage is the share of your total weight that is fat tissue. The rest is lean mass: muscle, bone, organs, and water. A 75 kilogram person at 20 percent body fat carries 15 kilograms of fat and 60 kilograms of lean tissue. Unlike BMI, body fat percentage tells you what your weight is actually made of, which is why it correlates more closely with health and physique outcomes.

What is a healthy body fat percentage?

The American Council on Exercise lists healthy ranges as 14 to 24 percent for men and 21 to 31 percent for women. Athletes typically sit lower, around 6 to 13 percent for men and 14 to 20 percent for women. Essential fat, the minimum needed for organ function, is around 3 to 5 percent for men and 10 to 13 percent for women. Going below essential fat for extended periods is unsafe and can disrupt hormones.

How accurate are body fat measurement methods?

DEXA scans and underwater weighing are the most accurate, with an error margin of about 1 to 2 percentage points. Skinfold calipers used by a trained person come within 3 percent. Bioimpedance scales and smart scales can be off by 4 to 8 percent and are sensitive to hydration. Navy method calculations from waist, neck, and hip measurements are useful for tracking changes over time, even if the absolute number drifts a few points from a DEXA reading.

Should I track body fat or BMI?

Track both, but rely on body fat percentage for goal setting. BMI is a quick screen that ignores muscle, so a lean athlete can read overweight while a sedentary person at the same BMI has much higher body fat. If you strength train, body fat percentage shows real progress while BMI may stay flat or even rise. For population health screening BMI is fine, but for personal physique and recomposition goals body fat is the better signal.

What is the fastest safe way to lower body fat?

Combine a moderate calorie deficit of about 500 calories per day with three to four strength sessions a week and 1.6 to 2.2 grams of protein per kilogram of body weight. This pace produces around 0.5 to 1 percent body weight loss per week while keeping muscle. Faster cuts often shed muscle alongside fat, which lowers your metabolism. Track waist circumference and progress photos in addition to the scale, since fat loss is rarely linear week to week.

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Frequently Asked Questions

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Body Fat Calculator - U.S. Navy Method | Zen Hub