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Body fat percentage is the share of your body made of fat versus everything else (muscle, bone, organs, water). The US Navy body fat calculator estimates this using simple tape-measure inputs: waist, neck, and height for men; and waist, hips, neck, and height for women. It’s faster than lab methods (DEXA, BodPod) and is great for tracking trends over time.
The calculator supports metric and imperial units and works on desktop and mobile. Results are estimates only and not a medical diagnosis.
Use a soft, flexible tape measure. Stand relaxed and breathe normally.
Place the tape just below the larynx (Adam’s apple). Keep the tape level and snug but not tight.
Men: measure at the navel (abdomen), relaxed, after exhaling gently. Women: measure at the narrowest part of the waist.
Measure at the widest part of the buttocks with the tape parallel to the floor.
Use your current height without shoes. Switch units to cm/in if needed.
Want a deeper dive? See our method guide and start tracking on the progress tracker.
These general categories are commonly referenced for adults. Individual targets vary—focus on trends and how you feel.
| Category | Range |
|---|---|
| Essential | 2–5% |
| Athletes | 6–13% |
| Fitness | 14–17% |
| Average | 18–24% |
| High | 25%+ |
| Category | Range |
|---|---|
| Essential | 10–13% |
| Athletes | 14–20% |
| Fitness | 21–24% |
| Average | 25–31% |
| High | 32%+ |
These ranges are guidelines to help you interpret results from a body fat calculator, not medical advice.
BMI is based only on height and weight. It can misclassify muscular people as “overweight.” A body fat calculator (like this US Navy method) uses circumferences that better reflect body composition. For best insight, track your body fat % and your waist circumference over time.
It’s a respected circumference method. Expect small day‑to‑day changes. For the most reliable progress, measure consistently and focus on weekly or monthly trends.
Yes. The Navy formula requires hips for women along with waist, neck, and height.
Yes. Toggle units at the top—labels update automatically to cm/in.
You can calculate without an account. Create a free account to save your history, view trends, and sync across devices.
No. It’s an estimate for general fitness tracking. Talk to a qualified professional for medical questions.
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