Body Fat Calculator
Estimate your body fat percentage using the U.S. Navy method. Enter your measurements below to instantly understand your body composition.
Calculator Overview
Measurement Guide
- • Neck: Measure below the larynx, sloping slightly downward to the front.
- • Waist (Men): Measure horizontally around the navel.
- • Waist (Women): Measure at the narrowest point of the abdomen.
- • Hips (Women only): Measure at the widest downward extension of the buttocks.
The U.S. Navy Formula
This calculator uses standard logarithmic equations developed by the Department of Defense. Note that measurements are internally converted from cm to inches for the calculation.
Men: 495 / (1.0324 - 0.19077 × log10(Waist - Neck) + 0.15456 × log10(Height)) - 450
Women: 495 / (1.29579 - 0.35004 × log10(Waist + Hip - Neck) + 0.22100 × log10(Height)) - 450
Understanding Body Composition
Body fat percentage is a much more accurate indicator of metabolic health than weight alone. It measures the proportion of fat relative to lean tissue (muscle, bone, water). Use the reference chart below to interpret your results.
| Classification | Men's Range | Women's Range |
|---|---|---|
|
Essential Fat
Minimum fat required for basic physical and physiological health. |
2% – 5% | 10% – 13% |
|
Athletes
|
6% – 13% | 14% – 20% |
|
Fitness
|
14% – 17% | 21% – 24% |
|
Average
|
18% – 24% | 25% – 31% |
|
Obese
|
25% + | 32% + |
Don't have a measuring tape handy? Try a rapid estimate using just your height and weight.
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Frequently Asked Questions
What is body fat percentage?
Body fat percentage is the proportion of fat in your body compared to your total body weight. It includes essential fat (needed for bodily functions) and storage fat. A healthy body fat percentage varies by age and gender.
How does the Body Fat Calculator work?
This calculator uses the U.S. Navy method, which estimates body fat percentage based on your gender, height, weight, and measurements (waist, neck, and hip for women). The formula uses logarithmic equations to estimate body density, which is then converted to body fat percentage.
What is a healthy body fat percentage?
For men, a healthy body fat percentage is typically 8–19% for ages 20–40, and for women, it’s 21–33%. These ranges vary by age and fitness level. Athletes often have lower percentages, while higher percentages may indicate health risks.
What are the limitations of the U.S. Navy method?
The U.S. Navy method is an estimate and may not be accurate for everyone, especially those with unusual body compositions (e.g., bodybuilders). It relies on accurate measurements, so errors in measuring waist, neck, or hip can affect results.
How can I reduce my body fat percentage?
To reduce body fat, focus on a calorie deficit through a balanced diet and regular exercise, including strength training and cardio. Aim for sustainable changes and consult a professional for personalized advice.