Body Fat Calculator for Men
Men and women carry body fat differently — men store fat primarily in the abdominal area (visceral fat), while women distribute it more broadly across hips, thighs, and breasts. Because of this, the healthy body fat ranges and health implications differ significantly by sex. This calculator is configured for male measurements (waist and neck circumference, with no hip measurement needed) and provides male-specific body fat categories. It uses the U.S. Navy method, which is the most practical at-home approach — all you need is a tape measure. Essential fat for men is just 2–5%, competitive athletes are typically 6–13%, fit individuals 14–17%, and the average male is 18–24%.
Your Measurements
Measure below Adam's apple
Measure at navel
Example Use Cases
A 30-year-old man, 178 cm, waist 82 cm, neck 37 cm: BF% ≈ 16.2% — upper 'Fitness' category. Low health risk.
A 45-year-old man, 175 cm, waist 100 cm, neck 40 cm: BF% ≈ 26.4% — 'Obese' category. Higher risk for metabolic syndrome.
How to Interpret Your Results
For men, visceral fat (stored around organs) is the primary health concern. A waist circumference above 94 cm signals elevated risk even if overall body fat percentage is in the 'acceptable' range. Focus on waist reduction through calorie control and resistance training.
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.
Page-Specific Notes
The Navy method formula for men: BF% = 86.010 × log₁₀(waist − neck) − 70.041 × log₁₀(height) + 36.76. All measurements in centimetres.
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.
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.
Recommended Next Steps
📧 Get Your Free 7-Day Macro & Calorie Targets Cheat Sheet
Based on your results — personalized targets plus meal-timing tips. No spam, unsubscribe anytime.
We respect your privacy. No spam, unsubscribe anytime.