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Body Fat Percentage Calculator

Estimate your body fat with a measuring tape using the US Navy method — no scale or gym machine needed.

Measurements

Sex

HeightcmWeightkgNeckcmJust below the Adam's appleWaistcmAt the navel

Measure with a soft tape, relaxed, after breathing out. Take each twice and use the average.

Body fat

20.8%

US Navy method

Where you sit

Essential
2–5%

Athletes
6–13%

Fitness
14–17%

Average
18–24%

Obese
25%+

Waist-to-height ratio: 0.52 — 0.5 or above, linked to higher diabetes and heart risk even at a normal BMI.

The Navy formula is usually within 3–4% of a DEXA scan. Use it to track change over time, measured the same way each time — not as an exact number.

How it's calculated

US Navy method (Hodgdon & Beckett, 1984), metric form, from height, neck, waist and — for women — hip.
Categories from the American Council on Exercise: men 2–5% essential, 6–13% athletes, 14–17% fitness, 18–24% average, 25%+ obese; women 10–13%, 14–20%, 21–24%, 25–31%, 32%+.
Usually within 3–4% of a DEXA scan — best for tracking change over time.

Sources

Questions people ask

How do I measure for the body fat calculator?

Use a soft tape, relaxed, after breathing out. Neck just below the Adam's apple; waist at the navel for men and the narrowest point for women; hips at the widest point.

What is a healthy body fat percentage?

For most men 14–24% and for most women 21–31%. Athletes are usually lower.

Is this more accurate than BMI?

It tells you more because it uses your waist, where risky belly fat sits. It's still an estimate — a DEXA scan is the gold standard.

This website provides general educational information and is not a substitute for professional medical diagnosis, treatment or emergency care. Always consult a qualified healthcare professional.