This uses the U.S. Navy circumference method. Measure waist at the navel and neck just below the larynx for best accuracy.
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How This Body Fat Calculator Works
This calculator uses the U.S. Navy circumference method, a widely used formula that estimates body fat percentage from simple tape-measure measurements — no special equipment needed. It’s reasonably accurate for most people, though not as precise as clinical methods like DEXA scans.
How to Measure Accurately
- Neck: Measure just below the larynx (Adam’s apple), with the tape sloping slightly downward toward the front
- Waist: Measure at the navel, standing relaxed (not sucking in)
- Hip (women only): Measure at the widest point of the hips/buttocks
Body Fat Percentage Categories
- Essential fat: 2-5% (men), 10-13% (women)
- Athletes: 6-13% (men), 14-20% (women)
- Fitness: 14-17% (men), 21-24% (women)
- Average: 18-24% (men), 25-31% (women)
- Above average: 25%+ (men), 32%+ (women)
Why Body Fat % Is More Useful Than BMI Alone
Unlike BMI, which only considers height and weight, body fat percentage distinguishes between muscle and fat mass — giving a clearer picture of body composition, especially for athletic or muscular individuals who may have a high BMI despite low body fat.
Frequently Asked Questions
How accurate is the Navy method?
It’s generally accurate within a few percentage points for most people, making it a convenient at-home estimate. For precise measurement, clinical methods like DEXA scans or hydrostatic weighing are more accurate but far less accessible.
Why does the formula ask for hip measurement only for women?
The Navy method formula was developed differently for men and women based on typical fat distribution patterns, with the women’s formula incorporating hip measurement for better accuracy.
What’s a healthy body fat percentage?
This varies by age, sex, and fitness goals, but general fitness ranges are roughly 14-24% for men and 21-31% for women. Consult a healthcare provider for guidance specific to your health situation.