Body Fat Percentage Calculator
Estimate body fat percentage using the US Navy method from neck, waist, and hip measurements
This calculator estimates your body fat percentage using the US Navy method, which uses circumference measurements as a proxy for body fat composition.
Understanding Body Fat Percentage
What is body fat percentage?
Body fat percentage is the total mass of fat divided by total body mass. Unlike BMI which only considers height and weight, body fat percentage distinguishes between fat mass and lean mass (muscle, bone, organs). Healthy ranges vary by age, sex, and activity level.
US Navy method accuracy
The US Navy method has an accuracy of plus or minus 3-4 percent compared to DEXA scans when measurements are taken correctly. It is considered one of the most accurate circumference-based methods and is more reliable than BMI for athletes and muscular individuals.
Important notes
This is an estimate, not a medical diagnosis. For accurate clinical assessment, consult a healthcare provider. Women naturally have 8-10 percent higher essential fat than men due to reproductive biology and hormonal differences. Measure consistently at the same time of day for best tracking.
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. Body Fat Categories — American Council on Exercise
| Category | Men % | Women % |
|---|---|---|
| Essential fat | 2-5% | 10-13% |
| Athletes | 6-13% | 14-21% |
| Fitness | 14-17% | 22-27% |
| Average | 18-24% | 28-34% |
| Obese | >25% | >35% |
Frequently Asked Questions
What is a healthy body fat percentage?
For men: 18-24 percent is average, 14-17 percent is fit, 6-13 percent is athletic. For women: 28-34 percent is average, 22-27 percent is fit, 14-21 percent is athletic. Essential fat is 2-5 percent for men and 10-13 percent for women.
How accurate is the US Navy body fat method?
The US Navy method has an accuracy of plus or minus 3-4 percent compared to DEXA scans when measurements are taken correctly. It is considered one of the most accurate circumference-based methods available without specialized equipment.
How do I measure my neck, waist, and hips correctly?
Neck: measure just below the larynx (Adam's apple), keeping the tape horizontal. Waist: measure at navel level, relaxed and not sucking in. Hips (women only): measure at the widest part of the buttocks. Keep the tape snug but not compressing the skin.
Why is body fat percentage better than BMI?
BMI only uses height and weight, so muscular people often appear overweight or obese despite having low body fat. Body fat percentage directly measures fat mass, providing a more accurate health assessment for athletes and muscular individuals.
What body fat percentage shows six-pack abs?
Visible abdominal definition typically appears at 10-14 percent for men and 18-22 percent for women. Clear six-pack definition usually requires under 10 percent for men and under 18 percent for women, which requires dedicated diet and training.
What is the formula for the Body Fat Percentage Calculator?
Men: 495 divided by (1.0324 - 0.19077 × log10(waist - neck) + 0.15456 × log10(height)) - 450. Women: 495 divided by (1.29579 - 0.35004 × log10(waist + hip - neck) + 0.22100 × log10(height)) - 450. Results are body fat percentage.