Body Fat vs. BMI
Unlike BMI, body fat percentage tells you what proportion of your weight is fat versus lean muscle, bone, and water. This makes it a much better indicator of health and fitness — two people can have the same BMI but wildly different body compositions.
US Navy Method
Our calculator uses the US Navy circumference method — the same formula used by the US Department of Defense. It requires only a tape measure and no special equipment, making it the most practical way to estimate body fat at home.
Measurements Required
- Men: neck and waist circumference
- Women: neck, waist, and hip circumference
- Measure at the narrowest point (neck, waist) and widest point (hips), keeping the tape level
Body Fat Categories (ACE)
- Essential fat: Men 2–5%, Women 10–13%
- Athletes: Men 6–13%, Women 14–20%
- Fitness: Men 14–17%, Women 21–24%
- Average: Men 18–24%, Women 25–31%
- Obese: Men 25%+, Women 32%+