Body Fat Percentage Calculator
Estimate your body-fat percentage using the U.S. Navy circumference method — just a tape measure required.
How to use the body fat calculator
- Select your sex and unit system.
- Enter your height, neck, and waist (and hip for women).
- Click Calculate to estimate body-fat percentage and category.
Why circumferences predict body fat
Fat tends to accumulate at the waist and hips, while the neck stays relatively lean. The ratios between these measurements, combined with height, correlate well with overall body composition, which is the basis of the Navy formula.
Why circumferences can estimate body fat
Fat tends to accumulate at the waist and hips, while the neck stays relatively lean. The U.S. Navy method uses the ratios between these measurements and your height to estimate body composition, which is why a tape measure alone can produce a useful figure.
Measure consistently, at the same time of day and without pulling the tape tight, because small differences in technique move the result more than real day-to-day change does.
How accurate is the Navy method?
The circumference method is typically within 3-4% of gold-standard methods like DEXA for most people, which is excellent for a free, equipment-light estimate. It is least accurate at the extremes of very lean or very high body fat, but for tracking trends over weeks it is more than adequate.
Body-fat percentage categories (ACE)
| Category | Men | Women |
|---|---|---|
| Essential fat | 2–5% | 10–13% |
| Athletes | 6–13% | 14–20% |
| Fitness | 14–17% | 21–24% |
| Acceptable | 18–24% | 25–31% |
| Obese | 25% and above | 32% and above |
Categories from the American Council on Exercise. Women carry more essential fat than men for hormonal and reproductive reasons, so healthy ranges sit higher across the board.
Frequently asked questions
How accurate is the Navy body fat method?
The Navy circumference method is typically within 3–4% of more precise methods like DEXA, making it a practical at-home estimate.
What is a healthy body fat percentage?
Roughly 10–20% for men and 18–28% for women is considered healthy and athletic, with essential fat floors of about 3% and 12% respectively.
What is a healthy body fat percentage?
Roughly 10-20% for men and 18-28% for women is generally considered healthy and athletic, with essential-fat floors of about 3% and 12% respectively.
How can I make the measurement more accurate?
Measure at the same time of day, keep the tape level and snug but not tight, and average two or three readings. Consistency matters more than any single measurement.
Is the Navy method as good as a DEXA scan?
No single tape method matches DEXA, but the Navy formula is usually within a few percent and is far more accessible for regular tracking.
What body-fat category am I in?
Compare your result to the ACE table below, using the men's or women's column. For most people the 'fitness' band (14–17% for men, 21–24% for women) captures the health benefits without the extreme discipline the athlete range requires.
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