Body Fat Calculator
Estimate your body fat percentage using the US Navy tape method from your height, neck, waist (and hip for women).
US Navy result: tape-measure estimate; ±3–4 percentage points is a typical error versus DEXA. This tool is not medical advice.
Measurement guide & category ranges
| Measurement | How to measure |
|---|---|
| Neck | Just below the larynx, tape horizontal — do not flex. |
| Waist | At the navel (men) or narrowest point (women), relaxed, exhale normally. |
| Hip (women) | Widest part of hips/buttocks, feet together. |
| Height | Stand straight, no shoes — same time of day for consistency. |
| Category | Men | Women |
|---|---|---|
| Essential fat | 2–5% | 10–13% |
| Athletes | 6–13% | 14–20% |
| Fitness | 14–17% | 21–24% |
| Average | 18–24% | 25–31% |
| Obesity | ≥25% | ≥32% |
BMI category? BMI calculator · daily calories: BMR calculator · macros: Macro calculator.
How to use
Choose your sex and units, then enter your height and circumference measurements. Body fat percentage, the category gauge, and (with weight) your fat and lean mass update instantly.
FAQ
How does the Navy method work?
It estimates body fat from circumference measurements (neck, waist, and hip for women) plus height, using the US Navy formula.
Can I see fat mass and lean mass?
Yes. Enter your weight (optional) and the tool splits it into fat mass and lean (fat-free) mass in kg or lb.
How accurate is it?
The US Navy method is a tape-measure estimate. A typical error versus DEXA is about ±3–4 percentage points, and individual error can be larger.
What measurements do I need?
Height, neck and waist for everyone, plus hip circumference for women. Weight is optional, for the fat/lean breakdown.
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