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Body Fat Calculator – Body Fat Percentage (U.S. Navy Method)

Body fat percentage is a more informative health metric than BMI because it separates fat mass from lean mass — muscle, bone, and organs. Someone can have a 'normal' BMI but high body fat (skinny-fat) or an 'overweight' BMI with very low fat (muscular). Measuring circumference-based body fat gives a clearer picture of body composition and metabolic health.

This calculator uses the U.S. Navy circumference method — one of the most practical accurate options without lab equipment. It uses neck, waist, and (for women) hip measurements in a validated logarithmic formula to estimate body fat percentage and classify it against standard health benchmarks.

How to use the Body Fat Calculator

Measure neck circumference at the narrowest point (just below the larynx for men; just below the chin for women).

Measure waist at the navel (men) or narrowest point (women).

Women: measure hips at the widest point.

Enter height and all measurements. View body fat % and health classification.

Body Fat Percentage Classification (American Council on Exercise)
Category	Men	Women
Essential Fat	2–5%	10–13%
Athletic	6–13%	14–20%
Fitness	14–17%	21–24%
Acceptable/Average	18–24%	25–31%
Obese	25%+	32%+

Body Fat Calculator FAQ

How accurate is the Navy tape method?

Studies show it correlates well with DEXA scans, with typical accuracy within 3–4 percentage points for most people. It tends to overestimate body fat in very lean athletes and underestimate in those with significant central obesity.

What is DEXA and why is it more accurate?

DEXA (Dual-Energy X-ray Absorptiometry) directly measures bone, muscle, and fat mass using low-dose X-rays. It's the gold standard for body composition measurement but requires specialised equipment and costs $100–$300 per scan.

What is considered a healthy body fat percentage?

For men, 15–20% is generally healthy; below 10% is athletic-lean. For women, 20–25% is healthy; below 16% is athletic-lean. 'Essential fat' minimums (2–5% men, 10–13% women) are needed for basic physiological function.

How do I lose body fat without losing muscle?

A modest calorie deficit (300–500 kcal/day), high protein intake (0.7–1g per lb bodyweight), and resistance training are the three pillars of body recomposition. Losing fat at less than 1% of bodyweight per week helps preserve lean mass.