Body Fat Calculator

The US Navy Method

This method was developed by the US Navy for fitness assessments. It uses four body circumference measurements to estimate body fat percentage. It's not as accurate as DEXA scans or hydrostatic weighing, but it's free, quick, and works well for most people.

How to Measure Correctly

What you need: A flexible tape measure (like a sewing tape), and a helper for the neck measurement if possible.

• Waist: Stand relaxed. Measure horizontally at navel level. Don't suck in or puff out.
• Neck: Place tape just below the larynx (Adam's apple for men). Look straight ahead, shoulders level. Don't tilt your chin up.
• Hip: (Women only) Measure at the widest part of your buttocks.
• Height: Without shoes, stand flat against a wall.

Pro tip: Measure first thing in the morning before eating or exercising for most consistent results.

Body Fat Ranges

Category	Men	Women
Essential fat	2–5%	10–13%
Athletic	6–13%	14–20%
Fitness	14–17%	21–24%
Average	18–24%	25–31%
Obese	25%+	32%+

Why Body Fat % Matters

Two people at the same BMI can have very different body fat percentages. A 200-lb person with 15% body fat has 30 lbs of fat; a muscular 200-lber at 15% is carrying much more muscle. Body fat % gives you a clearer picture of your actual fat mass.

Pair it with BMI for a fuller view of your health markers.