Body fat percentage tells you more about your body composition than weight or BMI alone. This calculator uses the U.S. Navy method, which estimates body fat from your height and a few tape-measure readings. No special equipment is needed.
How to take your measurements
- Use a flexible tape and keep it snug but not tight, parallel to the floor.
- Neck: measure just below the larynx (Adam’s apple), sloping slightly downward at the front.
- Waist (men): measure at the level of the navel, relaxed, after breathing out normally.
- Waist (women): measure at the narrowest part of the torso, usually above the navel.
- Hips (women): measure at the widest part of the buttocks.
- Measure two or three times and use the average, ideally in the morning before eating.
Body fat categories
| Category | Women | Men |
|---|---|---|
| Essential fat | 10 to 13% | 2 to 5% |
| Athletes | 14 to 20% | 6 to 13% |
| Fitness | 21 to 24% | 14 to 17% |
| Average | 25 to 31% | 18 to 24% |
| Higher body fat | 32% and above | 25% and above |
How accurate is it?
The Navy method is practical and repeatable, and usually lands within a few percentage points of clinical methods like DEXA scans. It can be less accurate for very lean or very muscular people, and for those with unusual fat distribution. For tracking progress, measure the same way each time and watch the trend, not a single number.
Improving your body composition
- Build muscle with simple strength training at home.
- Keep moving daily. See our walking guide.
- Eat enough protein: use the protein calculator.
- Prioritize sleep, which affects appetite and recovery: 8 sleep habits.
Frequently asked questions
What is a healthy body fat percentage?
For most adults, roughly 14 to 24 percent for men and 21 to 31 percent for women is considered fit to average. Your ideal depends on age, health and goals.
Is the Navy method accurate?
It is a reasonable estimate for most people but not as precise as a DEXA scan. Use it to track changes over time.
Why does the calculator ask for hip measurements only for women?
The formula differs by sex. For women it includes the hip measurement because of typical differences in fat distribution.
Body fat versus BMI: which is better?
Body fat percentage describes composition more directly. BMI is quicker and simpler. Together with waist measurement, they give a fuller picture. See our BMI calculator.
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This calculator provides general estimates for healthy adults and is for information only. It is not medical advice and does not replace a conversation with a qualified healthcare professional. Read our disclaimer and editorial policy.