Body Fat Calculator

Calculate body fat percentage using the US Navy method with neck, waist, and hip measurements (women). Get categories, fat/lean mass, and measurement tips.

Calculate Your Body Fat

Your Results

16.9%

Fitness

Fat Mass

12.7 kg

Lean Mass

62.3 kg

Body Fat Categories

Men

Essential Fat2-5%

Minimum fat needed for basic functions

• Vital organs protection
• Hormone production
• Not sustainable

Athletic6-13%

Typical for athletes and bodybuilders

• Very defined muscles
• High performance
• Low health risks

Fitness14-17%

Fit and healthy appearance

• Good muscle definition
• Healthy range
• Sustainable

Average18-24%

Typical for average men

• Acceptable health
• Some visibility of abs
• Room for improvement

Obese25%+

Above healthy range

• Health risks
• Reduced mobility
• Medical attention advised

Women

Essential Fat10-13%

Minimum fat needed for basic functions

• Reproductive health
• Hormone regulation
• Not sustainable

Athletic14-20%

Typical for female athletes

• Lean and strong
• High performance
• Very healthy

Fitness21-24%

Fit and healthy appearance

• Toned muscles
• Healthy range
• Sustainable

Average25-31%

Typical for average women

• Acceptable health
• Normal appearance
• Room for improvement

Obese32%+

Above healthy range

• Health risks
• Reduced mobility
• Medical attention advised

US Navy Method

Calculation Formula

Uses neck, waist, and hip measurements (women only)

• Developed by the U.S. Navy for fitness assessments
• Accuracy within 3-4% when measured correctly
• Correlates well with DEXA and hydrostatic weighing
• More accessible than clinical methods

Measurement Tips

Best Practices

Timing: Measure in the morning before eating or drinking
Clothing: Minimal clothing for accurate measurements

Consistency: Use the same measuring tape and technique
Tension: Keep tape snug but not tight against skin

Measurement Locations

Neck: Just below the larynx (Adam's apple)

Waist: Narrowest point, usually just above navel

Hips (Women): Widest point of hips and buttocks

Example Cases

Case 1: Athletic Male

Profile: 28-year-old male athlete
Measurements: 180cm, 75kg, neck 38cm, waist 81cm
Goal: Monitor body composition during training

Body Fat: 12.3%
Category: Athletic range
Fat Mass: 9.2kg, Lean Mass: 65.8kg

Use Case: Athletes use body fat tracking to optimize performance and ensure they maintain healthy levels while building muscle mass.

Case 2: Fitness-Focused Female

Profile: 32-year-old female, fitness enthusiast
Measurements: 165cm, 60kg, neck 32cm, waist 75cm, hips 95cm
Goal: Track progress during weight loss journey

Body Fat: 22.8%
Category: Fitness range
Fat Mass: 13.7kg, Lean Mass: 46.3kg

Use Case: Women tracking fitness progress prefer body fat percentage over weight alone, as it accounts for muscle gain and fat loss occurring simultaneously.

Frequently Asked Questions

How accurate is the US Navy body fat calculator?

The US Navy method is considered one of the most accurate non-clinical methods for measuring body fat, with an accuracy within 3-4% when measurements are taken correctly. It correlates well with DEXA scans and hydrostatic weighing.

How do I take accurate body measurements?

Measure neck just below the larynx, waist at the narrowest point (usually just above the navel), and hips at the widest point. Use a flexible measuring tape, keep it snug but not tight, and measure in the morning for consistency.

What is a healthy body fat percentage?

For men: 10-18% is considered fitness level, 14-24% is average. For women: 16-24% is fitness level, 21-31% is average. Athletes may have lower percentages, but essential fat levels (3-5% men, 8-12% women) should not be exceeded.

How does body fat percentage compare to BMI?

Body fat percentage is more accurate than BMI for assessing health and fitness. BMI cannot distinguish between muscle and fat, while body fat percentage directly measures fat composition, making it better for athletes and fitness enthusiasts.

How often should I measure body fat?

Measure monthly for general health tracking, or weekly during active weight loss/muscle building phases. Daily fluctuations are normal due to hydration, food intake, and other factors, so focus on long-term trends.