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Body composition
Body Fat Percentage Calculator
Estimate your body fat using the U.S. Navy circumference method. You'll need a tape measure — no scales or scans required.
Neck, waist and hip all use the unit selected next to “Neck”.
About the U.S. Navy method
The Navy method estimates body fat percentage from body circumferences rather than skinfolds or scans. Men provide neck and waist measurements; women add a hip measurement, because fat distribution differs. Those numbers, combined with your height, go into a logarithmic formula developed for the U.S. Navy that has held up reasonably well against more precise methods.
Its big advantage is convenience: a tape measure costs little and you can repeat the process at home any time. That makes it well suited to tracking change over weeks and months. The trade-off is precision — DEXA scans and hydrostatic weighing are more accurate, and the tape method can be thrown off by measuring technique, posture, and how much you've had to drink.
Getting a reliable reading
- Use a flexible tape and keep it level and snug, without digging into the skin.
- Measure the neck just below the larynx, the waist at the navel, and hips at the widest point.
- Stand relaxed and breathe normally — don't suck in.
- Measure at the same time of day, ideally in the morning, for comparable results over time.
Because it's an estimate, the trend matters more than any single number. If the percentage drifts down over a month while your training and diet are consistent, that's a good sign — regardless of the exact decimal. Pair this with our BMI calculator for a fuller picture of body composition.
Formula: U.S. Navy circumference method (Hodgdon & Beckett). Body-fat category ranges follow American Council on Exercise (ACE) guidelines.
Frequently asked questions
How does the U.S. Navy body fat method work?
It estimates body fat from a few tape-measure circumferences — neck and waist for men, plus hip for women — along with height. The measurements go into a validated logarithmic formula. No special equipment beyond a tape measure is needed.
How accurate is the Navy body fat calculator?
For most people it lands within a few percentage points of a DEXA scan, which makes it good for tracking change over time. It is an estimate, not a clinical measurement — hydration, measuring technique, and body shape all affect the result.
Where exactly do I measure?
Measure your neck just below the larynx, your waist at the navel, and (for women) your hips at the widest point. Keep the tape snug but not compressing the skin, stand relaxed, and measure at the same time of day for comparable results.
What is a healthy body fat percentage?
General fitness ranges are roughly 14–17% for men and 21–24% for women, with athletic ranges lower. Essential fat is about 2–5% for men and 10–13% for women. Ranges shift with age, so use the categories as a guide rather than a hard target.
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