Body Fat Percentage Calculator
Use the US Navy circumference method to estimate your body fat percentage at home with nothing but a measuring tape. Enter your height plus neck, waist, and hip measurements to get your result and see which category you fall into.
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Frequently Asked Questions
How accurate is the Navy body fat formula?
The US Navy method is accurate to within ±3–4% when compared to DEXA scan results. It uses circumference measurements at the neck, waist, and hips, making it accessible without specialist equipment. For the most precise measurement, a DEXA scan or hydrostatic weighing is recommended.
What is a healthy body fat percentage?
For good overall health, men typically aim for 10–20% body fat and women for 18–28%. Athletes often sit at the lower end of these ranges. Essential fat — the minimum required for basic physiological functions — is 2–5% for men and 10–13% for women.
How do I measure body fat at home without equipment?
The Navy method requires only a flexible measuring tape. Measure your neck at the narrowest point, your waist at the narrowest point (usually just above the navel for men, and at the narrowest point for women), and for women, the hips at the widest point. Take measurements in the morning for consistency.
What is essential body fat?
Essential body fat is the minimum amount of fat required for normal physiological function, including protecting organs, regulating hormones, and supporting the nervous system. It is 2–5% for men and 10–13% for women. Dropping below essential fat levels is dangerous and can cause serious health problems.
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