Body Fat Calculator
Estimate your body fat percentage using simple tape measurements with the proven Navy method.
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Everything you need to know
Body Fat % > BMI (Here's Why)
BMI is useful, sure, but it can't tell the difference between a bodybuilder and someone who's actually overweight — both might score a 28. Body fat percentage tells you what your body is actually made of: how much is fat and how much is lean tissue (muscle, bone, water). That's way more useful for tracking your fitness progress.
How the Navy Method Works
All you need is a measuring tape. Measure your neck and waist circumference (and hips if you're female), plug in your height, and the formula does the rest. It's not as precise as a DEXA scan, but it's free, you can do it at home, and it's accurate enough to track trends over time.
Where Should You Measure?
- Neck — just below the Adam's apple, at the narrowest point.
- Waist — at your navel level (not where your belt sits — at your actual belly button).
- Hips (women only) — at the widest point of your hips/glutes.
Body Fat Ranges at a Glance
For men: 2-5% is essential (dangerously low for most people), 6-13% is athletic, 14-17% is fit, 18-24% is average, and 25%+ is above average. For women: 10-13% is essential, 14-20% is athletic, 21-24% is fit, 25-31% is average, and 32%+ is above average.
Don't obsess over getting super low — most people look and feel great in the "fit" range. Going too low can actually mess with your hormones and energy levels.
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Check your BMI for another perspective, or use the Calorie Calculator to dial in your nutrition based on your body composition goals.