Calculate your body fat percentage accurately using the U.S. Navy method. Understand your body composition and track your fitness progress.
Get a quick estimate of your body fat percentage based on basic measurements.
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Follow these steps to accurately measure and calculate your body fat percentage
You'll need a measuring tape to measure your neck, waist, and (for women) hip circumference. Make sure to measure at the correct points for accuracy.
Neck: Measure just below the larynx (Adam's apple) with the tape sloping slightly downward.
Waist: For men, measure at the navel. For women, measure at the narrowest point.
Hips: For women only, measure at the widest point.
Input your age, gender, height, weight, and measurements into the calculator. The calculator uses the U.S. Navy method, which is one of the most accurate formula-based methods.
Your body fat percentage will be categorized as Essential Fat, Athlete, Fitness, Average, or Obese. This helps you understand where you stand and set appropriate fitness goals.
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Our calculator provides accurate, reliable results with these key features
Uses the proven U.S. Navy formula for accurate body fat estimation based on circumference measurements.
Get not just a percentage but a complete analysis with category and health implications.
Different calculations for men and women account for physiological differences in fat distribution.
Use our calculator on any device - desktop, tablet, or smartphone with full functionality.
All calculations happen locally in your browser. We never store or transmit your personal data.
Learn about body fat percentages, healthy ranges, and how to improve your results.
Find answers to common questions about body fat calculation
Body fat percentage is the total mass of fat divided by total body mass, multiplied by 100. It provides a more accurate assessment of body composition than weight alone, as it distinguishes between fat mass and lean body mass.
Our calculator uses the U.S. Navy method, which has been shown to be reasonably accurate (within 3-5% of more precise methods like DEXA scans) when measurements are taken correctly. For the most precise results, ensure you measure at the exact points specified.
Healthy body fat percentages vary by age and gender. Generally, for men: Essential fat 2-5%, Athletes 6-13%, Fitness 14-17%, Average 18-24%, Obese 25%+. For women: Essential fat 10-13%, Athletes 14-20%, Fitness 21-24%, Average 25-31%, Obese 32%+.
Women typically store more body fat in the hip and thigh area compared to men. The hip measurement accounts for this distribution pattern, making the calculation more accurate for female physiology.
For tracking progress, measure every 4-8 weeks. More frequent measurements may not show significant changes and could be discouraging. Remember that factors like hydration and time of day can affect measurements, so try to measure under consistent conditions.
Yes, extremely low body fat can be unhealthy. Essential fat is necessary for normal physiological function. For men, below 5% is considered dangerously low, and for women, below 10-13%. Extremely low body fat can disrupt hormone production, impair immune function, and cause other health issues.
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