Estimate Your Body Fat Percentage
Body fat percentage is a more accurate measure of fitness than BMI or weight alone. This calculator uses the US Navy method - measuring neck, waist, and hip circumference - to estimate your body fat without expensive equipment.
What Is Body Fat Percentage?
Body fat percentage is the proportion of your body weight that comes from fat tissue. The rest is lean mass: muscle, bone, water, and organs. Unlike BMI, it distinguishes between fat and muscle.
The US Navy Formula
For men:
For women:
All measurements in inches. Waist measured at navel; neck just below the larynx.
Body Fat Categories (ACE)
| 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%+ |
How to Measure Correctly
- Use a flexible tape measure, not a metal one
- Measure in the morning before eating or drinking
- Neck: just below the larynx, tape sloping slightly down at front
- Waist (men): at the navel
- Waist (women): at the narrowest point
- Hip (women): at the widest point of the buttocks
- Keep the tape snug but not compressing the skin
- Take 3 measurements and average them
Frequently Asked Questions
What is a healthy body fat percentage?
Men: 14-24%. Women: 21-31%. Athletes go lower; essential fat is the minimum for survival.
How accurate is the Navy method?
Within 3-4% of DEXA - the gold standard. Accurate enough for tracking trends, though not for clinical diagnosis.
Why do women have higher body fat?
Women carry essential fat for hormonal and reproductive function. Female essential fat (10-13%) is much higher than male (2-5%).
What is the most accurate body fat measurement?
DEXA scan (medical imaging). Also accurate: hydrostatic weighing, BodPod. Consumer scales and handheld devices are less reliable.
Can I lose fat without losing muscle?
Yes - eat adequate protein (1.6-2.2 g/kg body weight), lift weights, and maintain a moderate calorie deficit.
How fast can I lose body fat?
Losing 0.5-1% body fat per month is sustainable. Faster loss usually sacrifices muscle.