Body Fat Percentage Calculator

Estimate your body fat percentage using the US Navy method — a tape-measure technique that's surprisingly accurate for most people. Enter a few measurements to see your estimated body fat percent, fitness category, and breakdown of lean mass versus fat mass in pounds.

Gender

Units

Height (ft)

Height (in)

Weight (lbs)

Neck circumference (in)

Waist circumference (in)

Your Body Fat Percentage

—

Fat mass —

Lean mass —

Body fat categories (American Council on Exercise)

Category	Men	Women
Essential fat	2-5%	10-13%
Athletes	6-13%	14-20%
Fitness	14-17%	21-24%
Acceptable	18-24%	25-31%
Obese	25%+	32%+

How to measure correctly

Neck: Just below the larynx (Adam's apple), keeping the tape level. Waist: Men — at the navel; Women — at the narrowest point. Hips (women only): Around the widest part of your buttocks. Use a non-stretching tape, breathe normally, and don't pull tight enough to compress skin.

This is an estimate only — DEXA scans are the gold standard for body composition. Tape-measure methods can be off by ±3-4% in either direction depending on body type and measurement technique. Track the trend over time rather than fixating on a single number.