Body fat percentage tells you more than weight or BMI alone, because it separates fat from muscle. You do not need special equipment to estimate it. All it takes is a flexible tape measure and a minute or two. Enter your measurements below to use the U.S. Navy method.

Body Fat Calculator

How the U.S. Navy Method Works

The U.S. Navy formula estimates body fat from a few circumference measurements and your height. It was developed to screen service members quickly and is still used today. In studies, it typically lands within a few percentage points of more advanced methods for most people, which makes it one of the most practical at-home options.

How to Measure Correctly

  • Neck: measure just below the larynx (Adam’s apple), with the tape angled slightly down toward the front.
  • Waist: men measure horizontally at the navel. Women measure at the narrowest point of the waist.
  • Hips (women only): measure at the widest point of the buttocks.
  • Stand relaxed, breathe out normally, and keep the tape snug but not compressing the skin.
  • Measure in the morning before eating, and take each measurement twice.

Body Fat Percentage Categories

These ranges are adapted from the American Council on Exercise.

Category Men Women
Essential fat 2-5% 10-13%
Athletes 6-13% 14-20%
Fitness 14-17% 21-24%
Average 18-24% 25-31%
Above average 25%+ 32%+

Tape Measure vs. Smartwatch Body Composition

Some smartwatches and smart scales estimate body composition with bioelectrical impedance, sending a tiny, harmless current through your body. They are convenient, but readings can swing with hydration, meal timing, and recent exercise. A tape measure is slower but surprisingly consistent if you measure the same way each time. The best approach is to pick one method and track the trend every two to four weeks.

For more context, compare your result with our BMI Calculator, and use the TDEE Calculator to set a calorie target that supports your goal.

Disclaimer: This is an estimate based on the U.S. Navy circumference formula. Only methods such as DEXA scans give a clinical-grade measurement. It is not medical advice. Talk with a healthcare provider before making major changes to your exercise, diet, or sleep, especially if you have a health condition or take medication.