Use our body fat calculator to find your exact body fat percentage with the trusted U.S. Navy Method. Get quick, accurate results plus personalized health feedback to better track your fitness goals.
Enter your details to calculate body fat percentage and see your category instantly.
Follow these four steps to calculate body fat accurately with the U.S. Navy Method:
Choose your gender—men and women use slightly different formulas for accuracy.
Use a soft tape to measure neck, waist, and hips (hips for women only).
Add your age, height, weight, and all circumference numbers carefully.
View your body fat percentage, body composition, and health range instantly.
Measure around the neck just below the larynx (Adam's apple), keeping the tape horizontal
Measure at the narrowest point near the navel, keeping the tape flat.
For women, measure at the widest part of the hips or buttocks.
Find your exact age and key life milestones.
Convert height units or predict adult height.
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Estimate simple or compound interest.
Plan loans, investments, and retirement.
Learn about healthy body fat ranges and what your results mean for your overall health and fitness
May indicate excellent fitness level but could also suggest undernourishment if too low. Essential fat is necessary for basic physiological functions.
Associated with good health, reduced risk of chronic diseases, and optimal metabolic function. This is the recommended range for most adults.
May increase risk of cardiovascular disease, diabetes, and other health complications. Consider lifestyle changes with professional guidance.
Get answers to common questions about body fat calculation and measurement
The U.S. Navy Method used in our body fat calculator is among the most accurate field formulas, typically within ±3–4% of lab methods like DEXA scans. It balances precision and convenience by using your waist, neck, and height measurements.
It estimates body fat percentage using circumference measurements (neck, waist, and hips for women), height, age, and gender. These values are entered into the Navy formula to calculate total body composition and fat ratio.
Healthy ranges vary by gender. For men, 14–24% is generally considered normal. For women, 21–31% is a healthy range. Athletes may fall below these levels, while higher percentages can indicate overweight or obesity.
For most people, checking every 4–6 weeks is ideal. This allows time to see real progress while avoiding short-term fluctuations caused by hydration, meals, or daily weight changes.
Accuracy depends on precise measurements. Always measure in the morning, use a flexible tape, stand tall, and avoid pulling the tape too tight. Consistency in technique is key for reliable results.
Yes. Tracking body fat percentage gives a clearer picture of progress than weight alone. It helps distinguish fat loss from muscle gain and supports smarter fitness planning.
BMI compares weight to height and doesn’t differentiate between fat and muscle. Body fat percentage measures the actual amount of fat tissue in your body, giving a more accurate health assessment.
Athletic men typically range from 6–13% body fat, while athletic women fall between 14–20%. These levels support peak performance, endurance, and a lean, defined physique.
Yes, it’s suitable for most adults. However, it may be less precise for those with very high muscle mass or unique body shapes. For medical evaluations, consult a healthcare provider.
Create a slight calorie deficit, combine strength and cardio training, eat nutrient-dense foods, and get enough sleep. Sustainable fat loss happens gradually—1–2 pounds per week is healthy and realistic.