What is a healthy body fat percentage?

For men: 14–24% is healthy. For women: 21–31% is healthy. Athletes are typically lower (men 6–13%, women 14–20%).

How accurate is the Navy body fat method?

The Navy method typically agrees within ±3–4% of hydrostatic weighing (gold standard). It's the most accurate field method that doesn't require specialised equipment.

Where do I measure my waist?

Measure at the narrowest point of your torso, usually at or just above the navel, after exhaling normally. Don't suck in your stomach.

Why is body fat percentage better than BMI?

Body fat percentage distinguishes between fat and lean mass. Two people can have the same BMI but very different body fat percentages if one is muscular and the other is not.

How can I lower my body fat?

Create a moderate calorie deficit (300–500 kcal/day), eat high protein (≥1.6 g/kg), resistance train 3–4×/week, and sleep 7–9 hours.

Body Fat Calculator — Body Fat Percentage

Essential fat is 2–5% for men and 10–13% for women. A healthy range is 14–24% for men and 21–31% for women.

Body fat percentage is a more meaningful indicator of health and fitness than weight or BMI alone because it tells you how much of your body is fat versus lean tissue (muscle, bone, organs). This calculator offers two estimation methods: the **U.S. Navy circumference method**, which uses simple tape-measure readings, and a **BMI-based estimation**. The Navy method is generally more accurate for most people and requires waist, neck, and (for women) hip measurements.

Your Measurements

Gender

Age

Weight (kg)

Height (cm)

Neck (cm)

Measure below Adam's apple

Waist (cm)

Measure at navel

How to Use This Calculator

Select a calculation method — Navy Method or BMI-Based.
Enter the required measurements (height, waist, neck, and hip for women).
Click Calculate to see your estimated body fat %, lean mass, fat mass, and category.

Specialised Versions

Navy Body Fat Calculator — U.S. Navy Method

navy body fat calculator · 33,000 monthly searches

Body Fat Calculator for Men

body fat calculator male · 18,000 monthly searches

Body Fat Percentage Calculator

body fat percentage calculator · 60,000 monthly searches

Frequently Asked Questions

Methodology & Limitations

Formulas Used

**Navy Method (Men):** BF% = 86.010 × log₁₀(waist − neck) − 70.041 × log₁₀(height) + 36.76. **Navy Method (Women):** BF% = 163.205 × log₁₀(waist + hip − neck) − 97.684 × log₁₀(height) − 78.387. **BMI Method (Men):** BF% = 1.20 × BMI + 0.23 × age − 16.2. **BMI Method (Women):** BF% = 1.20 × BMI + 0.23 × age − 5.4.

Limitations

Circumference-based estimates have a standard error of ±3–4%. Results are less reliable for individuals with unusual fat distribution patterns, very lean athletes, or the elderly. For clinical accuracy, consider DEXA scanning.

Sources & Citations

Hodgdon JA, Beckett MB. Prediction of percent body fat for U.S. Navy men and women from body circumferences and height. Naval Health Research Center, Report No. 84-29. 1984.
Deurenberg P, et al. Body mass index as a measure of body fatness. Br J Nutr. 1991;65(2):105-114.

Last updated: 2026-02-12Reviewed by: PhysiqueLogic Editorial Team

Medical Disclaimer: This calculator provides estimates based on published formulas and is not a substitute for professional medical advice. Always consult a qualified healthcare provider before making changes to your diet or exercise routine.

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