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Body Fat Calculator Guide
Body fat percentage is a better measure of body composition than weight alone. This calculator uses the U.S. Navy circumference method — a few tape-measure readings — to estimate your body fat percentage and category.
The U.S. Navy formula estimates body fat from your height, neck, and waist (plus hip for women). It's a validated, no-equipment estimate — handy but less precise than a DEXA scan or calipers.
How Is Body Fat Percentage Calculated?
The Navy method plugs your circumference measurements into a formula based on the logarithm of your waist-minus-neck (and hip for women) and your height. Measure snugly but without compressing the skin for the most consistent reading.
Body Fat Categories (ACE)
| Category | Men | Women |
|---|---|---|
| Essential fat | 2–5% | 10–13% |
| Athletes | 6–13% | 14–20% |
| Fitness | 14–17% | 21–24% |
| Average | 18–24% | 25–31% |
| Obese | 25%+ | 32%+ |
Worked Example
A man 69 in tall with a 15 in neck and 34 in waist: the Navy formula gives about 18% body fat, in the average range.
This is a general screening estimate for information only — not a diagnosis or medical advice. Individual health depends on many factors; talk to a healthcare professional for guidance specific to you.
Combine with our BMI Calculator for a fuller picture, and the TDEE Calculator for calorie needs.
Frequently Asked Questions
How is body fat percentage calculated?
This tool uses the U.S. Navy method, which estimates body fat from your height and neck and waist measurements, plus hip measurement for women.
What is a healthy body fat percentage?
The fitness range is about 14–17% for men and 21–24% for women, with athletes typically lower.
How accurate is the Navy body fat method?
It's a reasonable no-equipment estimate, usually within a few percent of methods like calipers, though a DEXA scan is more precise.
How do I measure for the Navy method?
Measure your neck below the larynx and your waist at the navel (men) or narrowest point (women); women also measure the hips at the widest point.
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