Body Fat Calculator
Estimate your body fat percentage with a tape measure using the US Navy method — with your category, fat mass and lean mass. cm or inches.
How the US Navy body fat method works
The US Navy method estimates body fat from your height and a few tape measurements — neck and waist for men, plus hips for women. It is simple, free and usually within about 3–4% of lab methods such as DEXA, which is good enough to track changes over time.
| 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% and above | 25% and above |
Categories from the American Council on Exercise. Women naturally carry more fat than men — it is needed for hormones and fertility.
Tips for accurate measurements
- Measure in the morning, before eating, with a soft tape.
- Keep the tape level and snug but not tight.
- Take each measurement twice and use the average.
- Re-measure every 2–4 weeks, not daily.
Lowering body fat? Combine a calorie-controlled diet with strength training and enough protein.
Frequently asked questions
What is a healthy body fat percentage for women?
Roughly 21–31% for most adult women; below about 14% can affect periods and hormones.
Is the US Navy method accurate?
It is a reasonable estimate for most people and good for tracking progress, but it can be off by a few percent. DEXA scans are more precise.
Can I lose fat without losing weight?
Yes. Strength training while eating enough protein can lower body fat while building muscle, so the scale may barely change even as your waist shrinks.
Sources: ACE: Percent body fat norms
Reviewed for accuracy against the sources above. This page is general information, not medical advice — talk to your doctor or a registered dietitian about your own needs.