Body Fat Calculator
Calculate your body fat percentage using the U.S. Navy method
Measure just below the Adam's apple
Measure at widest point of buttocks
Used to calculate lean mass and fat mass
Measure just below the Adam's apple
Measure at widest point of buttocks
Used to calculate lean mass and fat mass
Estimated Body Fat
%
Body Fat Scale
Body Fat
%
Percentage of total body weight
Lean Body Mass
Muscle, bone, and organs
Fat Mass
Total body fat weight
Body Fat Categories ()
| Category | Body Fat % |
|---|---|
Source: American Council on Exercise (ACE)
Measurement Tips
Measure in the Morning
Before eating or drinking for most consistent results
Take Multiple Measurements
Measure 3 times for each area and use the average
Keep Tape Level
Tape should be parallel to the floor and snug but not tight
Wear Minimal Clothing
For accurate skin-level measurements
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About Body Fat Calculator
The Body Fat Calculator uses the U.S. Navy method to estimate your body fat percentage based on simple circumference measurements. This scientific approach provides accurate results without specialized equipment.
How It Works
The U.S. Navy Method
Developed by the U.S. Navy for fitness assessments, this method uses height and circumference measurements to estimate body fat percentage with high accuracy.
Formula for Men:
BF% = 86.010 × log₁₀(waist − neck) − 70.041 × log₁₀(height) + 36.76
Formula for Women:
BF% = 163.205 × log₁₀(waist + hip − neck) − 97.684 × log₁₀(height) − 78.387
Body Fat Categories
Body fat percentage is categorized differently for men and women:
Men
| Category | Body Fat % |
|---|---|
| Essential Fat | 2-5% |
| Athletes | 6-13% |
| Fitness | 14-17% |
| Acceptable | 18-24% |
| Obese | 25%+ |
Women
| Category | Body Fat % |
|---|---|
| Essential Fat | 10-13% |
| Athletes | 14-20% |
| Fitness | 21-24% |
| Acceptable | 25-31% |
| Obese | 32%+ |
Measurement Instructions
Height
Stand straight and barefoot against a wall. Measure from the floor to the top of your head.
Neck Circumference
Measure just below the larynx (Adam's apple) with the tape perpendicular to the long axis of the neck. Keep tape level and snug but not tight.
Waist Circumference
- Men: Measure at the navel level
- Women: Measure at the narrowest point of your waist (usually just above the navel)
Hip Circumference (Women Only)
Measure at the widest part of the buttocks/hips, keeping the tape parallel to the floor.
Tips for Accurate Measurements
- Take measurements in the morning before eating
- Take each measurement three times and use the average
- Keep the measuring tape level and snug but not compressing the skin
- Wear minimal clothing for accuracy
- Have someone else help with measurements for best accuracy
Related Metrics
Lean Body Mass (LBM)
The weight of your body minus the fat. Includes muscles, bones, organs, and water.
LBM = Total Weight × (1 - Body Fat %)
Fat Mass
The total weight of fat in your body.
Fat Mass = Total Weight × Body Fat %
Frequently Asked Questions
Q: How accurate is the Navy method? A: The U.S. Navy method typically has an accuracy of ±3-4% compared to more expensive methods like DEXA scanning. It's one of the most accurate tape-measure methods available.
Q: What's a healthy body fat percentage? A: For men, 14-24% is generally considered healthy. For women, 21-31% is typically healthy. Athletes and fitness enthusiasts often have lower percentages.
Q: Why is body fat percentage different for men and women? A: Women naturally carry more essential fat due to hormonal and reproductive functions. Essential fat for women is 10-13% compared to 2-5% for men.
Q: How often should I measure body fat? A: Measure every 2-4 weeks to track trends. Daily fluctuations are normal due to water retention and other factors.
Q: Can I be fit with higher body fat? A: Yes! Health depends on many factors including cardiovascular fitness, muscle strength, nutrition, and lifestyle. Body fat is just one metric.
Disclaimer: This calculator provides estimates only. For precise body composition analysis, consult a healthcare professional or use methods like DEXA scanning, hydrostatic weighing, or bioelectrical impedance analysis.
About the Formula
U.S. Navy Method
Men: BF% = 86.010 × log₁₀(waist − neck) − 70.041 × log₁₀(height) + 36.76
Women: BF% = 163.205 × log₁₀(waist + hip − neck) − 97.684 × log₁₀(height) − 78.387
Source: U.S. Navy, Naval Health Research Center
⚠️ Disclaimer
- This calculator provides estimates only (±3-4% accuracy)
- Results may vary based on measurement technique
- For precise body composition, consider DEXA or hydrostatic weighing
- Consult healthcare professionals for fitness advice