BODY FAT
CALCULATOR
Estimate your body fat percentage using the US Navy circumference method — no calipers needed.
What Is a Healthy Body Fat Percentage?
Healthy body fat ranges: 6–24% for men, 14–31% for women (varies with age). Athletic range: 6–13% men, 14–20% women. Above 25% (men) or 32% (women) indicates obesity. Body fat percentage is more accurate than BMI for assessing health and fitness.
What This Calculator Does
This Body Fat Calculator uses the US Navy circumference method — accurate within 3–4 percentage points of gold-standard DEXA scanning. Men need neck and waist measurements. Women need neck, waist, and hip measurements. No expensive equipment required.
The Formula Explained
Men: Body Fat % = 86.010 × log₁₀(waist − neck) − 70.041 × log₁₀(height) + 36.76. Women: same formula structure, but waist and hip are combined and different constants are used: Body Fat % = 163.205 × log₁₀(waist + hip − neck) − 97.684 × log₁₀(height) − 78.387. Example: 175cm male, 88cm waist, 38cm neck → Body Fat ≈ 25.8% (Obese category per the chart above).
What Your Result Means
Your result places you in one of five categories: essential, athletic, fitness, average, or obese (see the reference chart and table on this page for the exact cutoffs for your sex). Because the Navy method is an estimate derived from circumference measurements rather than a direct measurement of body composition, treat the number as a useful guide for tracking change over time rather than an exact clinical figure. For a more precise reading, methods like DEXA, hydrostatic weighing, or air displacement plethysmography are considered more reliable.
BMI Calculator to compare · Calorie Calculator to set fat loss calories
Body Fat Percentage vs BMI
While BMI estimates weight relative to height, body fat percentage directly measures what fraction of your weight is fat tissue. This makes it a significantly more meaningful indicator of metabolic health and fitness. Two people with identical BMIs can have body fat percentages 15+ points apart depending on their muscularity.
Healthy Body Fat Ranges
| Category | Men | Women |
|---|---|---|
| Essential Fat | 2–5% | 10–13% |
| Athletic | 6–13% | 14–20% |
| Fitness | 14–17% | 21–24% |
| Average | 18–24% | 25–31% |
| Obese | 25%+ | 32%+ |
How to Reduce Body Fat
Effective fat loss requires a caloric deficit combined with resistance training to preserve lean mass. Target 500 calories below TDEE daily, consume 1.6–2.4g protein per kg body weight, train with weights 3–4 times weekly, and prioritize 7–9 hours of sleep. Use our Calorie Calculator and TDEE Calculator for precise targets.