Free Tool
Body Fat Calculator
Estimate your body fat percentage with nothing but a tape measure, using the trusted US Navy circumference method.
Your body fat estimate appears here
Grab a tape measure, enter your measurements, and we'll estimate your body fat percentage using the US Navy method.
Estimated body fat
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Where you sit
The US Navy method is an estimate and may differ from clinical measurements such as DEXA. It is not medical advice. Use it to track your trend over time rather than as a precise figure.
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How the US Navy method works
The US Navy body fat formula estimates your body fat percentage from simple tape-measure measurements — your neck and waist (plus hips for women), relative to your height. It's a quick, free alternative to calipers or DEXA scans and is accurate to within a few percent for most people.
For the best accuracy, measure first thing in the morning, keep the tape snug but not compressing the skin, and take each measurement two or three times.
Healthy body fat ranges
- ✓ Men: Athletic 6-13%, Fitness 14-17%, Average 18-24%.
- ✓ Women: Athletic 14-20%, Fitness 21-24%, Average 25-31%.
- ✓ Some body fat is essential — around 3-5% for men, 10-13% for women.
- ✓ Track the trend over weeks rather than obsessing over one reading.
- ✓ Combine resistance training and adequate protein to lower it healthily.
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