How does the U.S. Navy method calculate body fat?

The U.S. Navy method uses circumference measurements (neck, waist, and hips for women) along with height to estimate body fat using logarithmic formulas. It was developed for large-scale fitness assessments and is considered reasonably accurate (±3–4%) for most healthy adults without requiring special equipment.

What are healthy body fat percentage ranges?

Healthy ranges differ by sex. For men: essential fat 2–5%, athlete 6–13%, fitness 14–17%, average 18–24%, obese 25%+. For women: essential fat 10–13%, athlete 14–20%, fitness 21–24%, average 25–31%, obese 32%+. Athletes and physically active individuals typically fall in lower ranges.

How accurate is this body fat calculator?

The U.S. Navy method is accurate within 3–5% for most people. For the most precise measurements, DEXA (dual-energy X-ray absorptiometry) scans are the gold standard, followed by hydrostatic weighing. Skinfold calipers are also common but technique-dependent. This calculator is best used for tracking trends over time.

How can I reduce my body fat percentage?

Reducing body fat requires a combination of a calorie deficit diet, regular resistance training (to preserve lean mass), and cardiovascular exercise. Aim for a gradual reduction of 0.5–1% body fat per month. Crash diets can reduce lean mass, which is counterproductive. Protein intake of 1.6–2.2 g/kg body weight helps preserve muscle during fat loss.

Body Fat Calculator - Estimate Your Body Fat Percentage

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Body Fat Percentage Calculator

Estimate your body fat percentage using the accurate U.S. Navy circumference method. Get your fitness category and ideal fat range.

Unit System

Gender

Age

yrs

Height

Neck Circumference

Waist Circumference

Frequently Asked Questions

Body fat percentage is the proportion of your total body weight that is fat. Unlike BMI, it distinguishes fat from muscle, bone, and water. It matters because high body fat—especially visceral fat—is linked to increased risk of heart disease, diabetes, and metabolic disorders, regardless of overall body weight.

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