Body Fat Calculator
Estimate your body fat percentage using the US Navy circumference method. Quick, accurate, no equipment needed.
Your Measurements
cm
cm
cm
Body Fat Percentage
24.4%
Category
Average
Method
US Navy Formula
How to Use This Calculator
Select your gender then measure your waist (at the narrowest point), neck (just below the Adam's apple), and height in centimetres. Women also measure hip circumference at the widest point. Use a flexible tape measure and measure at the same time of day for best consistency.
The Formula (US Navy Method)
Male:
Body Fat % = 86.010 × log10(waist − neck) − 70.041 × log10(height) + 36.76
Female:
Body Fat % = 163.205 × log10(waist + hip − neck) − 97.684 × log10(height) − 78.387
All measurements in centimetres.
Body Fat Categories
Men
Essential Fat2–5%
Athletes6–13%
Fitness14–17%
Average18–24%
Obese25%+
Women
Essential Fat10–13%
Athletes14–20%
Fitness21–24%
Average25–31%
Obese32%+
FAQ
The US Navy method is accurate to within 3–4% compared to DEXA scans (the gold standard). It's far more accessible than laboratory methods and more reliable than BMI for fitness assessment. Consistency in how you take measurements matters more than the exact technique.
For the Navy method, measure the waist at the narrowest point — roughly at the level of the navel. Do not suck in your stomach. Breathe normally and measure after exhaling. Keep the tape level and parallel to the floor. For hips, measure at the widest point around the buttocks.
Healthy ranges are 10–20% for men and 18–28% for women, though optimal levels for athletic performance are lower. Body fat distribution matters too — abdominal fat carries more health risk than fat stored elsewhere. Waist circumference above 102 cm (men) or 88 cm (women) is considered high-risk for cardiovascular disease.