Body Fat Percentage Calculator
Estimate your body fat percentage using the U.S. Navy tape-measurement method — no special equipment needed.
📊 Body Fat Categories
| Category | Men | Women |
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💡 Next Steps
How the U.S. Navy Method Works
Developed by the U.S. Navy as a fast, equipment-free alternative to skinfold calipers or DEXA scans, this method estimates body fat using simple circumference measurements — neck, waist, and (for women) hip. While not as precise as clinical methods, it's consistently one of the most accurate tape-measurement formulas available, typically within 3-4% of DEXA scan results.
Neck: Measure just below the larynx (Adam's apple), tape sloping slightly downward to the front
Waist: Measure at the navel level, standing relaxed — don't suck in
Hip (women only): Measure at the widest point of the hips/glutes
Tip: Measure in the morning before eating, keep the tape snug but not compressing the skin
Frequently Asked Questions
Studies show it's typically within 3-4% of DEXA scan (the gold standard) results for most body types, making it one of the most reliable tape-measurement methods — though individual accuracy varies with body shape and measurement technique.
Generally 10-20% for men and 18-28% for women is considered the healthy "fitness" to "average" range, though ideal ranges vary by age, goals, and individual health markers.
Women naturally carry more essential fat than men, needed to support hormone production and reproductive function — so the same body fat percentage means something different for each.
Every 4-6 weeks is enough to track meaningful change while avoiding the noise of day-to-day water weight fluctuations. Measure at the same time of day, ideally in the morning.
Yes, both are typically more precise. This calculator is a convenient at-home estimate — use a DEXA scan for clinical-grade accuracy if precision matters for your specific goals.
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