Body Fat Calculator

Estimate your body fat percentage with the US Navy method — just a tape measure and a few numbers.

How to Measure for the Navy Method

Neck — measure just below the larynx, with the tape sloping slightly downward to the front.
Waist (men) — measure at the navel level, relaxed. Waist (women) — measure at the narrowest point above the navel.
Hip (women) — measure at the widest point around the buttocks.
Take each measurement twice and use the average for the most reliable result.

What is a healthy body fat percentage?

For men, 10-20% is generally healthy; for women, 18-28%. Athletes are often lower, and levels above 25% (men) or 35% (women) raise health risks.

How accurate is the Navy method?

Within about ±3% of hydrostatic weighing for most people, making it one of the best tape-measure methods available.

Why do men and women use different formulas?

Women store more essential fat (for reproductive function) and distribute fat differently, so the formula accounts for the hip measurement.

Can I lower my body fat percentage?

Yes — a modest calorie deficit, resistance training to preserve muscle, and consistent protein intake are the proven essentials.

A 30-year-old man, 80 kg, 178 cm waist, 94 cm neck, 178 cm height:

Body fat % — the share of your weight that is fat, not muscle or bone.
Fat mass — the actual weight of fat tissue.
Lean mass — everything else; preserving it while losing fat keeps metabolism healthy.