Calculate your body fat percentage using the US Navy method or BMI estimation. Metric and imperial units supported.
SEX
UNITS
CALCULATION METHOD
cm
kg
cm
Measure below the larynx (Adam's apple)
cm
Measure at the narrowest point (navel level for men)
--%
Body Fat Percentage
Essential
Athlete
Fitness
Acceptable
Obese
BODY FAT CATEGORY REFERENCE
⚕️ This calculator is for informational purposes only and is not a substitute for professional medical advice. Consult a healthcare provider for personalized guidance.
How to Use
1
Select your sex (male or female), then choose your preferred unit system (metric or imperial).
2
Choose the US Navy Method (more accurate, requires neck/waist/hip measurements) or the BMI Method (only height and weight needed).
3
Enter your measurements. For neck and waist, use a flexible measuring tape. Measure at the indicated body positions for best accuracy.
4
Click Calculate Body Fat to see your body fat percentage, fitness category, lean mass, and comparison with healthy ranges.
Features
US Navy Method
Uses the formula developed by the US military — one of the most widely validated circumference-based methods.
BMI Estimation
Estimate body fat from height and weight alone using the Deurenberg formula — great when a tape measure is unavailable.
Lean Mass Estimate
Calculate your lean body mass (muscle, bone, organs) from the body fat result — useful for protein intake planning.
Metric & Imperial
Supports centimeters/kilograms and inches/pounds. Switch units at any time.
Visual Scale
See where you fall on a color-coded body fat scale from essential fat to obese, with your position marked.
Male & Female Formulas
Uses sex-specific formulas and reference ranges, since men and women naturally have different healthy body fat percentages.
Use Cases
Fitness Goal Setting
Determine your baseline body fat percentage before starting a fitness program and track monthly progress.
Nutrition Planning
Use your lean body mass to calculate daily protein requirements for muscle maintenance and growth.
Military & Sports Fitness Testing
The US Navy formula is used in official military fitness assessments. Check standards before a formal evaluation.
Health Monitoring
Track body fat changes over time during weight loss or muscle gain phases. More informative than scale weight alone.
Clinical & Wellness Assessment
Health coaches can quickly estimate client body fat for initial assessments without requiring DEXA scans.
FAQ
What is a healthy body fat percentage?
For men, the fitness range is 14-17% and acceptable range is 18-24%. For women, the fitness range is 21-24% and acceptable is 25-31%. Athletes typically have lower body fat.
What is the US Navy body fat method?
The US Navy method uses height, neck, and waist (plus hip for women) to estimate body fat using a logarithmic formula. It has an accuracy of approximately ±3-4%.
How accurate is this body fat calculator?
The US Navy method is approximately ±3-4% accurate vs DEXA. The BMI method is less accurate (±5-8%). For precise measurements, consult a professional using DEXA or hydrostatic weighing.
Where do I measure my waist for this calculator?
For men, measure at the navel level. For women, measure at the narrowest point of the torso. Breathe normally and don't suck in your stomach.
What is lean body mass?
Lean body mass (LBM) is your total body weight minus fat weight. It includes muscles, bones, organs, and water. LBM is important for calculating protein requirements.
Is this calculator safe to use for medical decisions?
This calculator is for informational purposes only and is not a substitute for professional medical advice. Consult a healthcare provider for personalized guidance.