Body Fat Percentage Calculator
Calculate your body fat percentage using the US Navy Method. Requires simple tape measurements of your waist, neck, and hips.
Measurements
How to Measure:
- Neck: Below the larynx (Adam's apple)
- Waist: At navel level, horizontal
- Hip (women): At widest point of buttocks
Body Fat Percentage
15%
Fitness
Fat Mass
Lean Mass
Understanding Body Fat Percentage
Body fat percentage is the proportion of your body weight that is fat tissue versus lean mass (muscle, bone, organs, water). Unlike BMI, which only considers height and weight, body fat percentage provides a more accurate picture of your body composition and health.
Body Fat Categories
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%+
The US Navy Method
This calculator uses the US Navy circumference method, developed by the military to estimate body fat percentage. It uses tape measurements of the neck and waist (and hips for women) along with height to calculate body fat. While not as accurate as DEXA scans or hydrostatic weighing, it's accurate within 3-4% for most people and can be done at home.
Improving Body Composition
To reduce body fat percentage, focus on a combination of strength training to build lean muscle mass, cardiovascular exercise to burn calories, and a moderate calorie deficit with adequate protein intake (0.8-1g per pound of body weight). Aim to lose 0.5-1% body fat per month for sustainable results.
Disclaimer
This calculator provides estimates based on the US Navy method. Results may vary from other measurement methods. For medical advice or precise body composition analysis, consult a healthcare professional or get a DEXA scan.
Frequently Asked Questions
What is a healthy body fat percentage?
For men: 10-20% is athletic to fit, 21-25% is acceptable. For women: 20-30% is athletic to fit, 31-35% is acceptable. Essential fat is 2-5% for men, 10-13% for women.
How accurate is the Navy method?
The US Navy method is accurate within 3-4% for most people. It's more accurate than BMI but less precise than DEXA scans or hydrostatic weighing.
Can I measure body fat at home?
Yes, using tape measurements with the Navy method. For best results, measure at the same time of day, ensure the tape is level, and don't compress the skin.
How often should I measure body fat?
Measure every 2-4 weeks for tracking progress. Daily fluctuations are normal due to water retention and food intake.
What's the difference between body fat and BMI?
BMI only uses height and weight. Body fat percentage measures actual fat mass versus lean mass, providing a more accurate picture of body composition.