Body Fat Calculator
Calculate your body fat percentage using the US Navy method with body measurements.
Measure around your waist at navel level
Measure around your neck below the larynx
Body fat percentage is the total mass of fat divided by total body mass, multiplied by 100. It includes essential body fat (necessary for life and reproductive functions) and storage body fat.
This calculator uses the US Navy Method, which estimates body fat based on waist, neck, and height measurements (plus hip measurement for women). It is widely used because it is simple and requires only a tape measure.
The formulas use the metric system (cm) and logarithms (log10):
For Men
For Women
- Measure your height without shoes.
- Measure your waist circumference at the navel (belly button).
- Measure your neck circumference below the larynx (Adam's apple).
- Women only: Measure hip circumference at the widest point.
- Enter your measurements into the calculator above.
- Ensure tape measure is snug but not compressing skin.
Consider a male who is 178 cm tall, has a 90 cm waist, and a 38 cm neck.
- Waist - Neck:
90 - 38 = 52 - log10(52) ≈ 1.716
- log10(178) ≈ 2.250
- Formula:
86.010 × 1.716 - 70.041 × 2.250 + 36.76 - Result:
147.59 - 157.59 + 36.76 ≈ 26.8%
A body fat percentage of 26.8% for a man would fall into the Overweight category.
How accurate is the US Navy Method?
The US Navy Method is generally accurate within 3-4% when measurements are taken correctly. It is one of the most reliable methods that doesn't require specialized equipment like hydrostatic weighing or DEXA scans.
What is a healthy body fat percentage?
For men, 14-17% is considered "fitness" level, while 18-24% is average. For women, 21-24% is "fitness" level, and 25-31% is average. "Essential fat" is 2-5% for men and 10-13% for women.
Why do women need more body fat than men?
Women biologically require higher body fat percentages for reproductive health and hormonal balance. Essential fat for women includes sex-specific fat in breasts, pelvis, hips, and thighs.
Does muscle weigh more than fat?
A pound of muscle weighs the same as a pound of fat, but muscle is much denser. This means muscle takes up less space than fat. This is why you can look leaner but weigh the same as you gain muscle and lose fat.
How often should I measure my body fat?
It is recommended to measure every 2-4 weeks to track trends accurately. Daily fluctuations in water retention can affect measurements, so measuring too frequently may be misleading.
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