Body Fat Calculator.
Estimate your body fat percentage using the US Navy circumference method. Measure waist, neck (and hips for women), and height.
Units
Body Fat Scale
Body Fat %
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Category
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Fat Mass
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Lean Mass
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Body Fat Zone
How to Measure
- →Neck: Measure below the larynx (Adam's apple), sloping slightly downward.
- →Waist: Measure horizontally at the level of the navel. Keep the tape parallel to the floor.
- →Hip (women only): Measure at the widest point of the buttocks.
Body Fat Categories
| Category | Men | Women |
|---|---|---|
| Essential Fat | 2–5% | 10–13% |
| Athletic | 6–13% | 14–20% |
| Fitness | 14–17% | 21–24% |
| Average | 18–24% | 25–31% |
| Obese | ≥ 25% | ≥ 32% |
How to estimate body fat percentage
- Select your sex and enter your height.
- Measure your neck just below the larynx, and your waist at the navel. Keep the tape level and snug, not tight.
- Enter both measurements — women also need a hip measurement.
- Read the estimate and its category. This is the US Navy circumference method, not a body scan.
Frequently Asked Questions
How is body fat calculated from measurements?
This calculator uses the US Navy circumference method. Men need height, neck and waist; women also need hips. A man 175 cm tall with a 90 cm waist and a 38 cm neck comes out at about 20.8% body fat.
How accurate is the US Navy method?
It is typically within 3–4 percentage points of a DEXA scan for most adults, which is better than BMI and close to consumer bioimpedance scales. Accuracy depends on measuring carefully: tape level, snug but not compressing, and waist measured at the navel for men.
What is a healthy body fat percentage?
For men: 2–5% essential, 6–13% athletic, 14–17% fitness, 18–24% average and 25% or more obese. Women carry more essential fat: 10–13% essential, 14–20% athletic, 21–24% fitness, 25–31% average and 32% or more obese.
Why do women need hip measurements?
Because women store a larger share of fat around the hips and thighs, and a neck-and-waist formula alone underestimates it. The women's equation uses waist plus hips minus neck. A woman 165 cm tall with a 75 cm waist, 100 cm hips and a 33 cm neck comes out at about 29.7%.
Sources · Reviewed
- Hodgdon JA, Beckett MB (1984), US Navy circumference method, Naval Health Research Center reports 84-11 and 84-29
- American Council on Exercise: body fat categories