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Body Fat Calculator

Estimate your body fat percentage using the US Navy method. See fat mass, lean mass, and fitness category.

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Body Measurements

Body Fat Estimate

24.0%

Average

Fat Mass

40.8 lbs

Lean Mass

129.2 lbs
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How to Use Body Fat Calculator

  1. 1

    Select gender

    Choose male or female for the correct formula.

  2. 2

    Take measurements

    Measure your neck, waist, and hip (women only) circumference.

  3. 3

    Enter values

    Input your weight, height, and measurements.

  4. 4

    View results

    See body fat percentage, lean mass, fat mass, and category.

Frequently Asked Questions

The US Navy method is reasonably accurate (within 3-4% of DEXA scans for most people). It's more accurate than BMI alone because it accounts for body proportions. For the most accurate results, take measurements in the morning.

For men: Essential 2-5%, Athletes 6-13%, Fitness 14-17%, Average 18-24%, Obese 25%+. For women: Essential 10-13%, Athletes 14-20%, Fitness 21-24%, Average 25-31%, Obese 32%+.

Measure your waist at the narrowest point, typically at the navel. Keep the tape snug but not compressed. Measure at the same time of day for consistency.

The US Navy formula accounts for gender differences in fat distribution. Women typically store more fat in the hips and thighs, so hip measurements improve accuracy for female calculations.

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Body Fat Percentage: What the Numbers Mean

Body fat percentage tells you what fraction of your total weight is fat tissue versus lean mass (muscle, bone, organs, water). Two people at the same weight can look and perform completely differently if one is 15% body fat and the other is 30%. Essential fat — the minimum needed for physiological function — is 2-5% for men and 10-13% for women. Going below these levels is dangerous and unsustainable.

The US Navy Method Explained

The US Navy method uses circumference measurements to estimate body fat. For men, it measures neck and waist; for women, neck, waist, and hips. The formula is logarithmic, accounting for the relationship between body proportions and fat distribution. Studies show it correlates within 3-4% of DEXA scans for most people — not lab-grade accuracy, but far better than BMI alone and free to do at home with a tape measure.

How to Get Accurate Measurements

Measure in the morning before eating or drinking. Stand relaxed — do not flex or suck in your stomach. Measure the waist at the navel (not the narrowest point). Measure the neck just below the larynx. For hips, measure at the widest point. Use a non-elastic tape measure, keeping it snug but not compressing the skin. Take each measurement twice and average the results for better accuracy.