Body Fat Calculator
Estimate your body fat percentage using the US Navy method with neck, waist, and hip measurements.
Gender
Height
Weight
Neck Circumference
Waist Circumference
Body Fat Ranges
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The US Navy Method
This calculator uses the US Navy Body Fat Formula, developed by the U.S. Navy to estimate body fat percentage using simple circumference measurements.
For Men:
For Women:
How to Measure
Neck: Measure just below the larynx (Adam's apple), keeping the tape level.
Waist (Men): Measure at the navel level.
Waist (Women): Measure at the narrowest point.
Hip (Women only): Measure at the widest point of the buttocks.
For best accuracy, measure in the morning before eating. Take each measurement 2-3 times and use the average.
Body Fat Categories
| Category | Men | Women |
|---|---|---|
| Essential Fat | 2-5% | 10-13% |
| Athletes | 6-13% | 14-20% |
| Fitness | 14-17% | 21-24% |
| Average | 18-24% | 25-31% |
| Obese | 25%+ | 32%+ |
Why Body Fat Matters
Body fat percentage is often more meaningful than weight alone because:
- Two people at the same weight can have very different body compositions
- Muscle weighs more than fat by volume
- Location of fat matters: Visceral fat (around organs) is more dangerous than subcutaneous fat
Accuracy Considerations
The US Navy method has an accuracy of approximately ±3-4% compared to more precise methods like DEXA scans.
More accurate methods include:
- DEXA scan (gold standard)
- Hydrostatic weighing
- Bod Pod (air displacement)
- Skinfold calipers (when done by professionals)
Maintaining Healthy Fat Levels
- Don't go below essential fat levels
- Sustainable fat loss is 0.5-1% per week
- Combine strength training with cardio
- Protein intake helps preserve muscle during fat loss