Transparent by design — computed in your browser from a published formula, not a black box. Verified 2026-05-25. Based on: Hodgdon & Beckett, U.S. Navy (1984) ↗ Full methodology →
BODY COMPOSITION
Body Fat Percentage Calculator
Estimate body fat percentage with the U.S. Navy circumference method.
Result
Body Fat Position
Estimate placed against general fitness reference bands.
How to use it
- The Navy Method requires waist circumference (measured at navel level), neck circumference (just below the larynx), and for women, hip circumference (at the widest point). Use a flexible tape, not rigid. Measure twice and average.
- Your result has a ±3–5% margin. Healthy ranges: men 10–20%, women 18–28%. Athletic: men 6–13%, women 14–20%. Essential fat (minimum for organ function): men 2–5%, women 10–13%.
- Most measurement errors come from the waist: measure at navel level while standing relaxed — not sucking in. Measuring lower (at the hip) will underestimate body fat significantly.
- Body fat percentage tells you composition; BMI tells you mass relative to height. A muscular person will show normal/athletic body fat with an overweight BMI. Always compare both metrics.
- Track at the same time of day (morning, before eating) with consistent measurement positions. Single readings are unreliable — compare monthly averages of 3 consecutive morning measurements.
Questions people usually ask
How accurate are body fat estimation methods?
DEXA scan: ±1-2% (gold standard, requires equipment). Hydrostatic weighing: ±2-3%. BodPod (air displacement): ±2-3%. Skinfold calipers (trained user): ±3-5%. Bioelectrical impedance (home scales): ±5-8%, highly variable with hydration. This calculator uses the Navy Method (circumference-based), typically ±3-5%.
What is a healthy body fat percentage?
For men: essential fat 2-5%, athletic 6-13%, fitness 14-17%, average 18-24%, obese 25%+. For women: essential fat 10-13%, athletic 14-20%, fitness 21-24%, average 25-31%, obese 32%+. Women require higher essential fat due to hormonal and reproductive function.
Why does my body fat percentage seem high even though I exercise?
Exercise alone rarely produces large fat loss without a calorie deficit. Cardio burns 200-400 calories per session — easily offset by diet. Resistance training adds muscle but may not reduce fat significantly without dietary control. Fat loss requires a sustained calorie deficit regardless of exercise type.
How quickly can I reduce body fat percentage?
Sustainable fat loss is 0.5-1% of body weight per week. A 180 lb person can lose roughly 1-1.5 lb per week on a 500-750 calorie deficit. Faster loss accelerates muscle loss. Body fat percentage dropping 1-2 points per month is excellent progress; 3+ months is needed for visible changes.
Formula
See the math
The underlying formula with variables defined, derivation shown, and a worked example with units.
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