Body Fat % Calculator

Calculate your body fat percentage using the accurate US Navy method. Enter neck, waist, and height for instant results with health category.

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CategoryMenWomen
Essential fat2–5%10–13%
Athletes6–13%14–20%
Fitness14–17%21–24%
Average18–24%25–31%
Obese25%+32%+

What Is Body Fat Percentage?

Body fat percentage is the proportion of your total body weight that is made up of fat tissue. Unlike BMI, it directly distinguishes fat from lean mass (muscle, bone, organs, water), making it a more precise indicator of body composition and health. A certain amount of fat is essential for hormonal function, insulation, and organ protection — but excess body fat raises the risk of cardiovascular disease, type 2 diabetes, and metabolic syndrome.

The US Navy Method

This calculator uses the US Navy circumference method, one of the most accessible and reasonably accurate techniques that doesn’t require expensive equipment. It uses body circumference measurements to estimate fat percentage using a validated logarithmic formula.

Men: BF% = 495 ÷ (1.0324 − 0.19077 × log10(waist − neck) + 0.15456 × log10(height)) − 450
Women: BF% = 495 ÷ (1.29579 − 0.35004 × log10(waist + hip − neck) + 0.22100 × log10(height)) − 450

How to Take Accurate Measurements

For best results: measure your waist at the navel (men) or narrowest point (women); measure your neck just below the larynx; measure your hips at the widest point. Use a flexible tape, stand straight, and take each measurement twice and average them.

Body Fat Categories

Essential fat (the minimum needed for survival) is around 2–5% for men and 10–13% for women. Athlete-level body fat runs 6–13% for men and 14–20% for women. The average healthy adult falls in the 18–24% range for men and 25–31% for women. Above 25% (men) or 32% (women) is generally considered obese.

Frequently Asked Questions

How accurate is the US Navy method?
Studies show it is accurate to within 3–4% of DEXA scan results for most people. It is less accurate for individuals with unusual fat distribution patterns.
What is a healthy body fat % for women?
For women, 21–31% is generally considered the healthy range. Below 14% may compromise hormonal health; above 32% is associated with elevated health risks.
Can I reduce body fat without losing weight?
Yes — body recomposition (building muscle while losing fat) can keep total weight stable while improving body fat percentage, especially when combining resistance training with adequate protein intake.
Medical Disclaimer: This calculator is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional for health decisions.