Body Fat Calculator
Estimate your body fat percentage using the proven US Navy method. Simple measurements of your neck, waist, and hip (for women) provide an accurate assessment of your body composition for fitness tracking and health monitoring.
Body Fat Calculator
Measurement Instructions:
- • Neck: Measure just below the larynx (Adam's apple)
- • Waist: Measure at the narrowest point, usually just above the navel
- • Keep tape measure level and snug but not tight
Body Fat Categories
How to Use the Body Fat Calculator
- Choose Unit System: Select metric (kg, cm) or imperial (lbs, inches) measurements
- Select Gender: Choose male or female as different formulas are used for each
- Enter Weight and Height: Input your current weight and height
- Measure Neck: Measure your neck circumference just below the larynx (Adam's apple)
- Measure Waist: Measure at the narrowest point, typically just above the navel
- Measure Hip (Female Only): For women, measure at the widest point of the hips
- Calculate: Click calculate to get your body fat percentage and body composition breakdown
Understanding Your Body Fat Results
Body Fat Categories
Essential Fat
The minimum amount of fat necessary for basic physical and physiological health. Going below this level is dangerous.
Athletes
Typical range for athletes and very fit individuals. May not be sustainable for everyone long-term.
Fitness
Considered very healthy and fit. This range is associated with good health and athletic performance.
Average
Normal range for healthy adults. Includes some people who are active and others who are not.
Using Your Results
Fat Mass vs Lean Mass
Your total weight is divided into fat mass (adipose tissue) and lean mass (muscle, bones, organs, water).
Fitness Goals
Use results to set realistic goals. Focus on building lean mass while maintaining healthy body fat levels.
Progress Tracking
Regular measurements can help track changes in body composition even when weight stays the same.
Health Considerations
Body fat distribution matters too. Excess abdominal fat carries higher health risks than fat stored elsewhere.
Accurate Measurement Techniques
Neck Measurement
• Keep tape measure level and snug
• Don't compress the neck
• Look straight ahead during measurement
Waist Measurement
• Usually just above the navel
• Exhale normally before measuring
• Don't suck in your stomach
Hip Measurement (Women)
• Usually around the hip bones
• Keep feet together
• Ensure tape is level around body
Frequently Asked Questions
How accurate is the US Navy method?
The US Navy method is generally accurate within 3-4% of DEXA scan results. It's more accurate than BMI for assessing body composition and is widely used by fitness professionals.
Why different formulas for men and women?
Men and women naturally store fat differently. Women typically have higher essential fat percentages and different fat distribution patterns, requiring separate calculation formulas.
How often should I measure body fat?
Monthly measurements are typically sufficient for tracking progress. Body fat changes more slowly than weight, so daily measurements aren't necessary.
What's a healthy body fat percentage?
For men: 10-18% is considered fit to average. For women: 16-25% is considered fit to average. Individual goals may vary based on fitness objectives and genetics.
Can I reduce my body fat percentage?
Yes, through a combination of proper nutrition, strength training, and cardiovascular exercise. Focus on building muscle while creating a modest calorie deficit.
Should I use this if I'm very muscular or lean?
The Navy method works well for most people but may be less accurate for very muscular individuals or those with extremely low body fat. Consider multiple assessment methods.
Related Calculators
BMI Calculator
Calculate your Body Mass Index and compare with body fat for complete assessment.
Ideal Weight Calculator
Find your ideal weight range based on height and body frame.
BMR Calculator
Calculate your metabolic rate to understand calorie needs for body composition goals.