📏

Body Fat Calculator

Estimate your body fat percentage using the US Navy tape method — just a few measurements.

Your measurements

Measure waist at the navel, neck below the larynx, and hips at the widest point. Keep the tape snug but not tight.

Your results

0%
Estimated body fat · —
—
Lean — Fat —
💪 Lean body mass—
🔻 Fat mass—

The US Navy method is a solid low-cost estimate but less precise than a DEXA scan. Track the trend over time rather than obsessing over a single reading.

Body-fat categories — where you sit

CategoryBody-fat range (men)

Bands use the calculator's category cut-offs for your selected sex; the highlighted row is your current result. Note the lowest band sits in essential-fat territory — leaner isn't a health goal in itself.

← All calculators

How the US Navy body fat method works

The US Navy formula estimates body fat from the circumference of your neck, waist (and hips for women) relative to your height. It's widely used because it needs only a tape measure yet correlates reasonably well with more expensive methods.

Body fat percentage categories

Everyone carries some essential fat — roughly 2–5% for men and 10–13% for women — that your organs and hormones depend on; going below it is unhealthy, not impressive. Above that, the scale climbs through athletic, fitness, average and higher levels, and women naturally sit a few points higher than men at every level. The category table above shows the exact bands for your selected sex and highlights where your result lands.

Why do I need my hip measurement (women)?

Women store more fat around the hips, so the female formula includes hip circumference for a better estimate.

How accurate is it?

Typically within about 3–4% of a DEXA scan for most people — great for tracking progress cheaply at home.