Body Fat Calculator & Composition Tool
Instantly estimate your body fat percentage using the US Navy Method. Free, accurate health and fitness tool for men and women.
Estimate Your Body Fat Percentage
Enter your measurements below to calculate your estimated body fat percentage, lean body mass, and fat mass using the standard US Navy circumference method.
Measurement Details
Use a flexible, non-stretch tape measure for best accuracy
Composition Results
Estimated body fat and lean mass breakdown
Body Fat Percentage Categories
General guidelines for body fat percentage categories according to the American Council on Exercise (ACE). Individual healthy ranges may vary based on age and genetics.
| Category | Women (%) | Men (%) |
|---|---|---|
| Essential Fat | 10 – 13% | 2 – 5% |
| Athletes | 14 – 20% | 6 – 13% |
| Fitness | 21 – 24% | 14 – 17% |
| Average | 25 – 31% | 18 – 24% |
| Obese | 32% + | 25% + |
Body Fat Calculator FAQ
Everything you need to know about body composition, measurement techniques, and interpreting your results.
The US Navy Method estimates body fat percentage using simple circumference measurements. For men, it uses height, neck, and waist measurements. For women, it uses height, neck, waist, and hip measurements. These values are plugged into a specific logarithmic formula to estimate body density and subsequently body fat percentage.
Healthy ranges vary by gender and age. Generally, for men, 14-17% is considered ‘Fitness’ level and 18-24% is ‘Average’. For women, 21-24% is ‘Fitness’ level and 25-31% is ‘Average’. Essential fat is around 2-5% for men and 10-13% for women.
The US Navy Method is generally accurate within 3-4% of more advanced methods like DEXA scans or hydrostatic weighing, provided the measurements are taken correctly with a flexible, non-stretch tape measure and the person is not severely obese.
BMI (Body Mass Index) is a simple ratio of weight to height squared and does not distinguish between muscle and fat. Body fat percentage directly estimates the proportion of your total weight that is composed of fat tissue, providing a much clearer picture of actual body composition and fitness.