Free Tool
Body Fat Calculator
Estimate your body fat percentage using the US Navy circumference method — no calipers or expensive equipment needed. Just a tape measure.
US Navy Method
Measures waist and neck circumference for an accurate body fat estimate
Body Fat Percentage Categories
Men
Women
Frequently Asked Questions
What is a healthy body fat percentage?
Healthy ranges differ significantly by gender. For men: Essential fat 2–5%, Athletic 6–13%, Fitness 14–17%, Average 18–24%, Obese 25%+. For women: Essential fat 10–13%, Athletic 14–20%, Fitness 21–24%, Average 25–31%, Obese 32%+. Women naturally carry more essential fat due to hormonal and reproductive functions.
How does the US Navy body fat method work?
The US Navy method uses circumference measurements (waist, neck, and hip for women) along with height to estimate body fat percentage using a mathematical formula. It has been validated against underwater weighing and DEXA scans with an error margin of approximately 3–4%.
What's the difference between body fat and BMI?
BMI measures weight relative to height and does not distinguish between muscle and fat. Body fat percentage directly measures the proportion of your body that is fat tissue. An athlete can have a high BMI (due to muscle mass) but a very low body fat percentage, while a sedentary person can have a normal BMI with unhealthy levels of body fat.
How can I reduce body fat percentage?
The most effective strategy: create a 300–500 calorie daily deficit, maintain high protein intake (2g per kg of bodyweight) to preserve muscle, do 3–4 resistance training sessions per week to maintain or build lean mass, and add 2–3 moderate-intensity cardio sessions. Body fat reduction is slow — expect 0.5–1% body fat loss per month with consistent effort.
How often should I measure body fat?
Measure every 4 weeks for meaningful tracking. Daily or weekly measurements introduce too much noise from hydration, food volume, and hormonal fluctuations. Track under consistent conditions — same time of day, same hydration state, same measurement technique.
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Browse Free RecipesMethod: US Navy circumference method (Hodgdon & Beckett, Naval Health Research Center, 1984). See full methodology and limitations. Estimates for general education, not medical advice.