Body Fat Calculator
Estimate your body fat percentage using the U.S. Navy circumference method.
Your Information
At navel level
Enter Your Measurements
Fill in your information to calculate body fat percentage
Categories (Men)
Key Points
- •Essential fat is necessary for normal body function
- •Athletes typically have lower body fat percentages
- •Women naturally have higher essential fat levels
- •Body fat distribution varies by individual
Related Health Measurements
Body fat is key! Combine with these metrics for better insights:
Body Mass Index (BMI)
Compare with BMI for complete picture
Basal Metabolic Rate
Adjust calories based on body composition
Ideal Weight Range
Set weight goals with body fat in mind
Daily Calorie Needs
Plan nutrition to change body fat
Pro Tip: Body fat percentage is more accurate than BMI. Track it regularly along with weight.
What is Body Fat?
Body fat percentage is the proportion of fat to total body weight. It includes essential fat (necessary for normal function) and storage fat (energy reserves).
Unlike BMI, body fat percentage accounts for muscle mass and provides a more accurate picture of body composition and health.
U.S. Navy Method
This calculator uses the U.S. Navy circumference method, which estimates body fat based on height and circumference measurements at specific body sites.
Men: Neck and waist measurements
Women: Neck, waist, and hip measurements
Measurement Tips
Neck
Measure below the larynx (Adam's apple), perpendicular to the long axis of the neck.
Waist
Measure horizontally at the level of the navel (belly button).
Hip (Women)
Measure at the widest point of the buttocks.
Am I carrying too much visceral fat?
Unlike the fat you can pinch under your skin, visceral fatsits deep inside your belly, wrapped around your liver, kidneys, and intestines. You can't see it — but high levels raise your risk of heart disease, type 2 diabetes, and high blood pressure, even if your overall weight looks normal.
The calculator above measures overall body fat. Use the two methods below to specifically check your visceral fat risk.
Method A — Waist Circumference
Measure your bare waist at navel height (not the narrowest point). Stand relaxed, exhale normally, then measure.
You're in a good range
Keep up your current habits — diet and exercise are working.
Worth paying attention to
Try adding 30 min of brisk walking daily and reduce processed foods.
See a doctor
This level is linked to serious metabolic risk. A GP visit is recommended.
Thresholds from the WHO & International Diabetes Federation.
Method B — Smart Scale Rating
If your scale shows a “Visceral Fat” number (usually 1–59), find your range below. This number is nota percentage — it's a proprietary index used by Tanita, InBody, and Omron devices.
No action needed. Keep your current diet and activity level.
Worth reducing sugary drinks, alcohol, and sedentary time.
Meaningful metabolic risk. Diet changes + cardio exercise are important.
Strongly linked to heart disease risk. Get a medical check-up.
Don't have a smart scale? Method A (tape measure) works just as well for assessing risk.
Note: The body fat % calculated above (U.S. Navy method) does not directly measure visceral fat — it estimates total body fat. Visceral fat requires a waist measurement, smart scale, or DEXA scan to assess separately.
Body Fat Calculator — Common Questions
What is a healthy body fat percentage?
Healthy ranges vary by gender and fitness goal:
Men
Essential: 2–5%
Athlete: 6–13%
Fit: 14–17%
Acceptable: 18–24%
Obese: 25%+
Women
Essential: 10–13%
Athlete: 14–20%
Fit: 21–24%
Acceptable: 25–31%
Obese: 32%+
How accurate is the US Navy method?
Studies show the US Navy method is accurate to within ±3–5% compared to DEXA scans (the gold standard). It is reliable for tracking trends over time, even if it slightly over- or under-estimates absolute fat percentage in some individuals. The key is consistency — measure under the same conditions each time.
What measurements do I need?
Men: height, neck circumference, and waist circumference at the navel. Women: height, neck, waist, and hip circumference at the widest point. Measure in the morning, tape snug but not tight, and take the average of two measurements per site for best accuracy.
Body fat vs BMI — which is better?
BMI measures weight relative to height and cannot distinguish fat from muscle. A well-trained athlete with low body fat can have a "overweight" BMI. Body fat percentage directly measures your fat-to-lean ratio and is considered a far more accurate indicator of body composition and health risk.
How often should I measure my body fat?
Monthly is ideal. Body fat changes slowly — measuring weekly can be misleading due to water retention and measurement variation. Track trends over 3–6 months for a meaningful picture. A consistent downward trend in body fat while maintaining weight suggests successful body recomposition.
Can I lose fat without losing weight?
Yes — this is called body recomposition. By maintaining a slight calorie deficit while doing resistance training, you can lose fat and gain muscle simultaneously, keeping scale weight roughly the same while significantly improving your body composition and how you look and feel.