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Determine your body fat percentage with our comprehensive calculator. Choose from Navy method or caliper measurements to get an accurate assessment of your body composition and track your fitness progress.
feet
inches
Measure at navel level
Measure below Adam's apple
13.4%
Athletes
Very fit - athletic performance
Body fat percentage is a far more meaningful health indicator than weight alone. Two people at the same weight can have vastly different body compositions—one might be lean and muscular, another might carry excess fat. Our calculator uses the U.S. Navy Method, which estimates body fat percentage through circumference measurements, providing accessible and reasonably accurate results without expensive equipment.
The Navy Method uses gender-specific formulas based on height and circumference measurements. For men: waist and neck. For women: waist, hip, and neck. These measurements correlate strongly with DEXA scan results (gold standard) while being practical for home use. The method accounts for how men and women store fat differently, providing gender-appropriate assessments and healthy ranges.
Essential fat (men 2-5%, women 10-13%) is necessary for physiological function. Athletes (men 6-13%, women 14-20%) have low fat for performance. Fitness (men 14-17%, women 21-24%) represents healthy active individuals. Average (men 18-24%, women 25-31%) is acceptable but not optimal. Above average and obese categories indicate health risks including cardiovascular disease, diabetes, and metabolic syndrome.
Remember that body fat percentage is one health metric among many. Location matters—visceral (organ) fat is more dangerous than subcutaneous (under skin) fat. Muscle mass, bone density, metabolic health, and fitness level all contribute to overall health. Use body fat tracking to monitor progress over time rather than obsessing over single measurements. Combine with strength training, proper nutrition, and regular activity for sustainable health improvements.
Navy Method correlates well with DEXA scans (±3-4% accuracy) for most people, making it practical for home use. More accurate than BMI but less precise than DEXA, hydrostatic weighing, or Bod Pod. For tracking progress, consistency in measurement technique matters more than absolute accuracy.
Measure at the same time of day (morning before eating), use a flexible tape measure, don't pull tight (measure at skin surface), take measurements 3 times and use the average. Stand relaxed, breathe normally. For waist, measure at narrowest point (men) or at navel (women).
Yes. Men below 3-5% and women below 10-12% risk hormonal disruption, decreased immunity, organ damage, and reproductive issues. Essential fat is necessary for physiological function. Even competitive athletes maintain 6-12% (men) or 14-20% (women). Extremely low body fat isn't sustainable or healthy.