Your body fat percentage, from a tape measure.
Enter your measurements and see your estimated body fat percentage instantly using the U.S. Navy circumference method, along with your ACE category, fat mass, lean mass, and where you sit on the full body fat scale.
Your measurements
Body fat formulas differ by sex.
Your current age in years.
Your weight in pounds.
Your total height in inches.
Circumference of your neck in inches, measured below the larynx.
Circumference at the narrowest point of your waist.
Circumference at the widest point of your hips (used for female calculation).
The U.S. Navy method estimates body fat from neck, waist and (for women) hip circumferences plus height. Measure with a flexible tape, level with the floor, without compressing the skin. Results update as you type.
What your body fat percentage means
Where you sit on the body fat scale
Category thresholds at your weight
Body fat categories by sex
ACE (American Council on Exercise) categories. The highlighted row is where your result currently falls.
| Category | Men | Women | What it means |
|---|
Body fat, explained
What is Body Fat Percentage?
Body fat percentage is the proportion of your total body weight that consists of fat tissue. It is a more meaningful health indicator than weight alone because it distinguishes between fat mass and lean mass (muscle, bone, water, organs). Healthy body fat ranges are typically 6-24% for men and 14-31% for women.
The US Navy Body Fat Method
The U.S. Navy method estimates body fat using circumference measurements of the neck, waist, and (for women) hips, along with height. It was developed for military fitness assessments and has been validated against more expensive methods like DEXA scans. While not as precise as laboratory methods, it provides a reliable estimate using only a tape measure.
Body Fat Categories
For men: essential fat is 2-5%, athletic is 6-13%, fit is 14-17%, average is 18-24%, and obese is 25% and above. For women: essential fat is 10-13%, athletic is 14-20%, fit is 21-24%, average is 25-31%, and obese is 32% and above. These ranges account for the biological differences in fat storage between sexes.
How to Reduce Body Fat
Reducing body fat requires a combination of caloric deficit, resistance training to preserve muscle mass, adequate protein intake (0.7-1g per pound of body weight), and consistent cardiovascular exercise. Aim to lose 0.5-1% of body fat per month for sustainable results. Crash diets often lead to muscle loss rather than fat loss.
Common questions
How accurate is the Navy body fat method?
The US Navy method is accurate within about 3-4% of DEXA scan results for most people. It tends to be most accurate for individuals with average body compositions and may be less accurate for very lean or very obese individuals.
What body fat percentage is considered healthy?
For men, 14-17% is considered fit and 18-24% is average. For women, 21-24% is fit and 25-31% is average. Essential fat minimums are 2-5% for men and 10-13% for women, going below these levels is dangerous.
Why do women have higher body fat percentages?
Women naturally carry more essential body fat due to hormonal differences and reproductive biology. Fat stored in the breasts, hips, and thighs serves important roles in hormone production and reproductive health.
Is body fat percentage better than BMI?
Body fat percentage provides more useful information than BMI because it measures actual fat levels rather than just weight relative to height. A muscular person may have a high BMI but low body fat, making body fat percentage the better health indicator.
This calculator gives a tape-measure estimate, not a medical measurement. The U.S. Navy method can be off by several percentage points, especially for very lean, very muscular or very obese individuals. Do not use it to make medical decisions on your own: talk to a doctor or another qualified health professional about what your result means for you, especially before starting any diet, exercise program or weight-related treatment.