Body Fat Calculator

The U.S. Navy method uses circumference measurements and height to estimate body fat percentage. For men, it uses waist and neck measurements. For women, it adds hip measurement. The formula uses logarithmic calculations to produce an estimate that correlates well with more expensive methods like DEXA scans.

Measure your waist at the narrowest point (at the navel for men). Measure your neck just below the larynx (Adam's apple) with the tape sloping slightly downward at the front. For women, measure hips at the widest point of the buttocks. Use a flexible tape measure and keep it snug but not tight.

For men, essential fat is 2-5%, athletes 6-13%, fitness 14-17%, average 18-24%, and obese is 25% or higher. For women, essential fat is 10-13%, athletes 14-20%, fitness 21-24%, average 25-31%, and obese is 32% or higher. Women naturally carry more body fat due to hormonal and reproductive differences.

The Navy method has been shown to be within 1-3% of results from hydrostatic weighing for most people. It is less accurate for very muscular individuals or those with unusual body proportions. For clinical accuracy, DEXA scans or hydrostatic weighing are considered gold standards.

For the most consistent results, measure in the morning before eating or drinking. Body measurements can fluctuate throughout the day due to food intake, water retention, and physical activity. Taking measurements at the same time each day gives you the most reliable tracking over time.