Body Fat Calculator
Body fat percentage from tape measurements.
Tape measurements
Just below the larynx.
At the navel.
Measure on bare skin with the tape snug but not compressing, first thing in the morning for consistency. The method has a standard error of about 3-4 percentage points.
Body fat
17.7%
Fitness
Under 0.5 — your waist is less than half your height, which is the healthy target.
Body fat categories — men
| Category | Body fat |
|---|---|
| Essential fat | 0–6% |
| Athletic | 6–14% |
| FitnessYou | 14–18% |
| Average | 18–25% |
| Obese | Over 25% |
How the Body Fat Calculator works
The US Navy circumference method estimates body fat from neck, waist, and (for women) hip measurements. It needs nothing but a tape measure and lands within 3-4% of a DEXA scan for most people — far more informative than BMI alone.
Where to place the tape
Not medical advice. This calculator gives a general estimate, not medical advice. It cannot account for your individual health, medical history, or medication. Talk to a qualified healthcare professional before acting on any result.
Frequently asked questions
How do I take the measurements correctly?
Measure on bare skin with the tape snug but not compressing. Neck: just below the larynx, sloping slightly downward at the front. Waist: at the navel for men, at the narrowest point for women. Hips: at the widest point. Measure first thing in the morning for consistency.
What is a healthy body fat percentage?
For men: 6-13% is athletic, 14-17% fitness, 18-24% average, 25%+ obese. For women: 14-20% athletic, 21-24% fitness, 25-31% average, 32%+ obese. Women carry more essential fat for hormonal function, so the ranges are not comparable across sexes.
How accurate is the Navy method?
It has a standard error of roughly 3-4% against DEXA scanning. It is least accurate for very lean or very obese people. Its real strength is tracking change over time — the same measurement error applies each time, so the trend is reliable even if the absolute number is off.
What is lean body mass?
Everything that is not fat: muscle, bone, organs, and water. It equals total weight minus fat mass. Preserving lean mass during weight loss is what keeps your metabolic rate up, which is why protein intake and resistance training matter while dieting.