Body Fat Percentage Calculator
The U.S. Navy Body Fat Method is a simple and effective way to estimate your body composition using just a few measurements.
Enter measurements to see results
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Mastering the Navy Method
The U.S. Navy Body Fat formula is an estimation method based on the circumference of certain body parts. While DEXA scans and hydrostatic weighing are more precise, the Navy method offers an accessible alternative with scientific validation.
Measurement Tips for Accuracy
Use a Flexible Tape
Use a fiberglass or plastic measuring tape. Avoid metal tapes as they don't conform to body curves.
Consistent Tension
The tape should be snug against the skin but not "digging in" or compressing the tissue.
Level and Straight
Ensure the tape is horizontal to the floor for waist and hip measurements.
Ideal Body Fat Ranges
2-5%
6-13%
14-17%
18-24%
10-13%
14-20%
21-24%
25-31%
Values above the 'Average' range are generally classified as obese by the American Council on Exercise (ACE).
Why Body Fat % Matters More than Weight
Weight alone doesn't differentiate between bone, muscle, and fat. Tracking your body fat percentage allows you to ensure that the weight you lose is actually fat mass, and the weight you gain is lean muscle tissue. This is the key to achieving a "toned" or "athletic" physique rather than just being "skinny fat."
Visceral Fat Risk
High body fat, especially around the waist (visceral fat), is a primary indicator of metabolic disease risk.
Hormonal Health
Extremely low body fat can disrupt hormone production, affecting energy, mood, and reproductive health.
Aging Gracefully
Maintaining a healthy body fat percentage as you age preserves mobility and metabolic rate.
Body Fat FAQ
How accurate is the Navy Method?
For most people, it's accurate within 3-4%. It's excellent for tracking trends over time, even if the absolute number isn't as perfect as a medical scan.
When is the best time to measure?
In the morning, before eating or drinking. Hydration levels can affect your measurements slightly, so consistency is key.
Can I target fat loss in one area?
No, "spot reduction" is a myth. Your body loses fat across the whole body based on genetics and hormones. Consistent caloric deficit is the only way.
Why do women have higher body fat?
Women naturally require more essential fat for reproductive health and hormonal balance. A healthy range for women is higher than for men.