Lifestyle
Food & Nutrition
FitnessEstimate your body fat percentage with the U.S. Navy method.
This tool is for general information only and is not medical advice. Talk to a healthcare professional about results that concern you.
How This Body Fat Calculator Works
This tool uses the U.S. Navy circumference method, developed at the Naval Health Research Center. It estimates body fat percentage from a few tape measurements: height, neck, and waist for men, plus hips for women. Against professional methods like DEXA scans, it typically lands within 3 to 4 percentage points, which makes it one of the best estimates you can get at home for free.
How to Take Your Measurements
- Neck: measure just below the larynx (Adam’s apple), with the tape sloping slightly downward at the front. Keep it snug but not tight.
- Waist: for men, measure at the navel. For women, measure at the narrowest point, usually just above the navel. Relax your stomach, do not suck in.
- Hips (women): measure around the widest part of your hips and glutes, feet together.
Measure in the morning before eating, take each measurement twice, and use the average. If you also enter your weight, the calculator shows your fat mass and lean mass in actual kilograms or pounds, which is the number worth tracking over time.
Healthy Body Fat Ranges
| Category | Women | Men |
|---|---|---|
| Essential fat | 10 to 13% | 2 to 5% |
| Athletes | 14 to 20% | 6 to 13% |
| Fitness | 21 to 24% | 14 to 17% |
| Average | 25 to 31% | 18 to 24% |
| Above average | 32%+ | 25%+ |
Ranges from the American Council on Exercise. Women naturally carry more essential fat than men for hormonal and reproductive functions, which is why the categories differ. For a second data point on how your fat is distributed, try the waist to hip ratio calculator.
Frequently Asked Questions
What is a healthy body fat percentage?
For women, 21 to 31 percent is considered healthy, with athletes typically between 14 and 20. For men, 14 to 24 percent is the healthy band, with athletes between 6 and 13. Going below essential fat levels is dangerous, not impressive.
How accurate is the Navy method?
Usually within 3 to 4 percentage points of a DEXA scan when measurements are taken carefully. Its real strength is consistency: measure the same way each month and the trend will be reliable even if the absolute number is slightly off.
Is body fat percentage better than BMI?
They answer different questions. BMI only relates weight to height, so it cannot tell muscle from fat. Body fat percentage tells you what your weight is made of. Together they give a much fuller picture than either alone.
How fast can I lower my body fat percentage?
Losing 0.5 to 1 percentage point per month is a realistic pace with a moderate calorie deficit and strength training. Crash approaches lose muscle along with fat, which defeats the purpose.
Sources
- Science behind policy: implementing a modern circumference-based body fat equation with a physical fitness threshold is associated with lower musculoskeletal injury risk · PubMed Central (PMC), National Library of Medicine
- What Are the Guidelines for Percentage of Body Fat Loss? · American Council on Exercise (ACE)
- Reference standards for body fat measures using GE dual energy x-ray absorptiometry in Caucasian adults · PubMed Central (PMC), National Library of Medicine
- Health risks of obesity: MedlinePlus Medical Encyclopedia · MedlinePlus (NIH National Library of Medicine)
This calculator is for general information only and is not a substitute for professional medical advice.