What is a healthy body fat percentage?

For men, 14-17% is considered "fitness" level, while 18-24% is average. For women, 21-24% is "fitness" level and 25-31% is average. Athletes may be lower: 6-13% for men and 14-20% for women. Essential fat (minimum for health) is 2-5% for men and 10-13% for women.

How accurate is the Navy body fat method?

The U.S. Navy body fat formula is accurate within about 3-4% of DEXA scan results for most people. It is more accurate than BMI-based estimates but less precise than DEXA or hydrostatic weighing. Consistency in measurement technique improves reliability over time.

How do I measure my neck, waist, and hips?

Neck: measure at the narrowest point, below the Adam's apple. Waist (men): measure at the navel. Waist (women): measure at the narrowest point. Hips (women only): measure at the widest point of the buttocks. Keep the tape snug but not compressing the skin.

Why do women need a hip measurement?

The Navy formula uses different equations for men and women due to differences in fat distribution. Women typically store more fat around the hips and thighs, so the hip measurement helps account for this and produces a more accurate estimate.

How often should I measure body fat?

Monthly measurements are ideal for tracking trends. Body fat changes slowly — weekly measurements may show fluctuations from water retention, food intake, and measurement variability. Always measure under the same conditions for consistency.

Is body fat percentage better than BMI?

Body fat percentage is generally a better indicator of health than BMI because it directly measures fat versus lean mass. BMI cannot distinguish between muscle and fat, which is why muscular individuals may have a "high" BMI despite being healthy.

Free Body Fat Calculator

Calculate your body fat percentage using the U.S. Navy tape measure method. Get your fitness category and lean mass breakdown.

Calculator

Enter your measurements using a flexible tape measure. Keep the tape snug but not compressing the skin.

Understanding Body Fat Percentage

Body fat percentage is the proportion of your total body weight that is fat tissue. It is one of the most meaningful health metrics because it directly differentiates between fat and lean tissue, unlike BMI which cannot make this distinction.

U.S. Navy Method Formula

Men: 495 / (1.0324 - 0.19077 x log10(waist - neck) + 0.15456 x log10(height)) - 450

Women: 495 / (1.29579 - 0.35004 x log10(waist + hips - neck) + 0.22100 x log10(height)) - 450

Body Fat Categories

CategoryMenWomen

Essential Fat2-5%10-13%

Athletes6-13%14-20%

Fitness14-17%21-24%

Average18-24%25-31%

Obese25%+32%+

Measurement Tips

Measure in the morning before eating for consistency

Use a flexible, non-elastic tape measure

Take 2-3 measurements at each site and average them

Keep the tape horizontal and snug but not compressing skin

Medical Disclaimer

This calculator provides estimates based on the U.S. Navy body fat formula. Results may vary from clinical measurements (DEXA, hydrostatic weighing) by 3-4%. This tool is for informational purposes and should not replace professional health assessments.

Free Body Fat Calculator

Understanding Body Fat Percentage

U.S. Navy Method Formula

Body Fat Categories

Measurement Tips

Medical Disclaimer

Frequently Asked Questions

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