📏 Health · Body Fat

How to Calculate
Body Fat Percentage

Use the US Navy circumference method to estimate your body fat at home — no calipers required. Works for men and women.

US Navy Method Formula

Men
BF% = 495 / (1.0324 – 0.19077×log(waist–neck) + 0.15456×log(height)) – 450
Women
BF% = 495 / (1.29579 – 0.35004×log(waist+hip–neck) + 0.22100×log(height)) – 450
💡 Why Navy method? It's the most accurate at-home method, used by the US military. All you need is a tape measure. Accuracy is within ±3–4% of DEXA scan results.

Body Fat Calculator

Measure at navel level
Measure just below larynx
Body Fat
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Enter measurements to calculate
5%10%20%30%40%
Measure at narrowest point
Measure at widest point
Body Fat
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Enter measurements to calculate
10%20%28%35%45%

Healthy Body Fat Ranges

CategoryMenWomen
🏆 Essential fat2–5%10–13%
💪 Athletes6–13%14–20%
✅ Fitness14–17%21–24%
📊 Acceptable18–24%25–31%
⚠️ Obese25%+32%+

Step-by-Step: How to Measure

1

Measure your neck

Use a flexible tape measure. Place it just below your larynx (Adam's apple) perpendicular to your neck. Keep your chin up.

2

Measure your waist

Men: measure at navel level. Women: measure at the narrowest point (usually 1 inch above navel). Exhale naturally before measuring.

3

Women: measure hips

Stand feet together and measure at the widest point of your hips/buttocks.

4

Apply the formula

All measurements in cm. Use the Navy formula above or our calculator. Measure 3 times and average for accuracy.

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Frequently Asked Questions

How accurate is the Navy method? ▾
The US Navy method is accurate to within ±3–4% compared to DEXA scan (the gold standard). For most people, it's the most reliable at-home option without equipment. Consistency in how you measure matters more than the single reading.
Is BMI or body fat percentage more accurate? ▾
Body fat percentage is more accurate because it distinguishes between fat mass and muscle mass. Two people with the same BMI can have very different body compositions — a muscular person vs. someone with more fat but less muscle.
What is essential body fat? ▾
Essential fat is the minimum needed for basic physiological functions. For men it's 2–5%, for women 10–13%. Going below essential fat is dangerous and leads to organ failure.
How can I reduce my body fat percentage? ▾
Combine a moderate calorie deficit (300–500 kcal/day) with resistance training to preserve muscle. Cardio accelerates fat loss. Aim to lose 0.5–1% body fat per month for sustainable results.