Body Fat Percentage Calculator
Estimate your body fat percentage with just a tape measure, using the US Navy formula. Takes a minute and needs no special equipment.
Your result appears here.
By Shah Rukh, software developer · Last updated:
How to measure
- Neck: just below the larynx (Adam’s apple), tape sloping slightly down to the front.
- Waist: men at the navel; women at the narrowest point. Relax, don’t suck in.
- Hips (women): at the widest part of the buttocks.
Body fat categories
| Category | Men | Women |
|---|---|---|
| Essential fat | 2–5% | 10–13% |
| Athletes | 6–13% | 14–20% |
| Fitness | 14–17% | 21–24% |
| Average | 18–24% | 25–31% |
| Obese | 25%+ | 32%+ |
The Navy method is usually within a few percent of lab tests for most people, and it’s great for tracking change over time.
This is an estimate for general information, not medical advice. Talk to a doctor or registered dietitian before making big changes.
Frequently asked questions
Is the US Navy method accurate?
It’s a reasonable estimate, often within about 3–4% of lab methods. Consistency matters more than precision, so measure the same way each time.
Why do women need a hip measurement?
Women tend to store more fat around the hips, so the formula includes it.
How often should I measure?
Every 2–4 weeks, in the morning, under the same conditions.
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