Use this free body fat calculator to estimate your body fat percentage with just a tape measure. It uses the US Navy method and works in inches and pounds or centimetres and kilograms. Body fat percentage often tells you more about your health and fitness than your weight or BMI alone.
Body Fat Calculator
Estimate your body fat percentage with a tape measure, using the US Navy method.
| Category | Men |
|---|
This is an estimate. Tape-measure methods are usually within a few percent of lab tests. For the best results, measure in the morning, keep the tape level and snug but not tight, and take each measurement twice.
How to Measure Yourself
You’ll need a soft tape measure. Stand straight, relax, and keep the tape level and snug against your skin without squeezing.
- Neck: measure just below your Adam’s apple (the larynx), with the tape sloping slightly down to the front.
- Waist (men): measure around your belly button, after breathing out normally.
- Waist (women): measure at the narrowest part of your waist.
- Hips (women): measure around the widest part of your bottom.
- Height: stand against a wall without shoes.
How This Body Fat Calculator Works
This calculator uses the formulas developed by Hodgdon and Beckett for the US Navy in 1984. They estimate body fat from your neck, waist and height (and hips for women). The method is still used by the US military and in research because it’s quick, cheap and reasonably accurate for most people.
Body Fat Percentage Chart
These are the commonly used body fat categories from the American Council on Exercise:
| Category | Men | Women |
|---|---|---|
| Essential fat | 2 to 5% | 10 to 13% |
| Athletes | 6 to 13% | 14 to 20% |
| Fitness | 14 to 17% | 21 to 24% |
| Average | 18 to 24% | 25 to 31% |
| Obese | 25% or more | 32% or more |
Women naturally carry more essential fat than men for hormonal and reproductive health, so their healthy ranges are higher.
Body Fat vs BMI
BMI only compares your weight to your height, so it can’t tell muscle from fat. A muscular person may have an “overweight” BMI but low body fat. Using both together gives a clearer picture. Check yours with our BMI calculator.
How to Lower Your Body Fat
- Eat in a small calorie deficit. Find your target with our calorie calculator.
- Eat enough protein to keep your muscle. Our protein calculator shows how much you need.
- Lift weights 2 to 4 times a week.
- Walk daily and sleep 7 to 9 hours.
- Read our guide on how to lose belly fat naturally.
Frequently Asked Questions
How accurate is the US Navy body fat method?
For most people, it’s usually within a few percent of lab methods. It can be less accurate for very lean, very muscular or very large people. Measuring carefully and consistently makes a big difference.
What is a healthy body fat percentage?
For most men, about 14 to 24% is in the fitness to average range. For most women, it’s about 21 to 31%. Very low levels can be unhealthy, especially for women.
How often should I measure my body fat?
Every 2 to 4 weeks is enough. Measure at the same time of day, ideally in the morning, so your results are comparable.
Can I lose fat and build muscle at the same time?
Yes, especially if you’re new to training. Learn more in can you build muscle in a calorie deficit and signs you are gaining muscle and losing fat.
Related Tools and Articles
- BMI Calculator: Check Your Body Mass Index
- Calorie Calculator: How Many Calories Do You Need a Day?
- Protein Calculator: How Much Protein Do You Need a Day?
- How to Lose Belly Fat Naturally: The Complete Guide
Sources
- Hodgdon and Beckett (1984): Prediction of Percent Body Fat for U.S. Navy Men from Body Circumferences and Height, Naval Health Research Center
- Circumference-Based Predictions of Body Fat Revisited (2022), Frontiers in Physiology
This calculator gives an estimate for adults and is for general information only. It isn’t a medical test. Please speak to your doctor for advice about your weight and health.