Body Fat Percentage Calculator
Estimate your body fat using the U.S. Navy tape method. Measure with a soft tape around the bare skin.
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–What is body fat percentage?
Body fat percentage is the share of your total body weight that is made up of fat. Unlike BMI, which only compares weight to height, body fat percentage distinguishes between fat and lean tissue such as muscle, bone, and water. That makes it a more useful measure of fitness — two people can weigh the same but look and perform very differently depending on their body composition.
How this calculator works
This tool uses the U.S. Navy circumference method, a validated formula that estimates body fat from a few tape measurements. Men enter height, neck, and waist; women also enter hip circumference. Measure on bare skin, keep the tape snug but not tight, and take the waist measurement at the navel. The method is convenient and reasonably accurate for most people, though it is an estimate rather than a clinical reading.
Healthy body fat ranges
| Category | Men | Women |
|---|---|---|
| Essential fat | 2–5% | 10–13% |
| Athletic | 6–13% | 14–20% |
| Fitness | 14–17% | 21–24% |
| Average | 18–24% | 25–31% |
| Above average | 25%+ | 32%+ |
Frequently asked questions
How accurate is the Navy method?
It is typically accurate to within 3–4% for most people, which is good for tracking changes over time. For precise readings, methods like DEXA scans are more reliable but require specialist equipment.
How can I lower my body fat?
A modest calorie deficit, adequate protein, and a mix of strength training and cardio is the most effective approach. Tracking your TDEE helps you set the right calorie target.
Disclaimer: This calculator provides estimates for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making health decisions.