Body Fat Calculator – Estimate Body Fat Percentage
Calculate your body fat percentage using the U.S. Navy Method. Find out your lean mass and fat mass instantly.
Your Measurements
Use a tape measure for accuracy.
Results
How Calculate Body Fat (US Navy Method)?
The US Navy Body Fat Calculator uses a specific set of circumference measurements (neck, waist, and hips) combined with height to estimate your body composition.
It is based on the principle that body fat distribution patterns are consistent and measurable. For example, a wider waist relative to the neck typically indicates higher body fat.
Body Fat Percentage Categories
| Category | Women | Men |
|---|---|---|
| Essential Fat | 10-13% | 2-5% |
| Athletes | 14-20% | 6-13% |
| Fitness | 21-24% | 14-17% |
| Average | 25-31% | 18-24% |
| Obese | 32%+ | 25%+ |
Visceral vs. Subcutaneous Fat
Not all fat is the same:
- Subcutaneous Fat: The "jiggly" fat under your skin. It is generally less harmful to your health.
- Visceral Fat: The hard fat stored deep in your abdomen around your organs. High levels of visceral fat are linked to heart disease and diabetes.
What Next?
If your percentage is higher than you'd like, start a structured plan.
Frequently Asked Questions
Which body fat percentage is healthy?
For men, 14-17% is considered 'fit', while 18-24% is acceptable. For women, 21-24% is 'fit', and 25-31% is acceptable. Athletes typically have lower percentages.
How accurate is the US Navy Method?
The Navy Method is widely accurate within 3-4% for most people. It is generally more reliable than BMI but less precise than a DEXA scan.
How do I measure my waist correctly?
Measure at the navel (belly button), not the narrowest part. Keep the tape level and snug but not tight. Breathe out naturally before measuring.