Body Fat Percentage Calculator
Estimate body fat percentage for men and women with the US Navy tape method
This body fat percentage calculator uses the US Navy method. Men enter height, neck, and waist. Women enter the same plus hip circumference, because the women's formula is different. Add your weight to also see fat mass and lean mass. The result is an estimate from those measurements. Daily calories from BMR and activity are the TDEE calculator.
Calculator Inputs
Height without shoes
Measure below the larynx (Adam's apple)
Men: at the navel. Women: at the narrowest point of the waist
Kilograms for metric, pounds for imperial. Adds fat mass and lean mass to the result.
Results
Enter values above to see your results
The US Navy tape method typically lands within about 3 to 4 percentage points of a DEXA scan for most adults and can be further off for very lean, very muscular, or very heavy people. Measurement technique (tape tension, placement, posture) changes the result by a point or more. It is a screening estimate, not a clinical body-composition test.
How It Works
The U.S. Navy formula uses body circumference measurements combined with height. All values are converted to centimeters first.
Men: body fat % = 495 / (1.0324 − 0.19077 × log10(waist − neck) + 0.15456 × log10(height)) − 450.
Women: body fat % = 495 / (1.29579 − 0.35004 × log10(waist + hip − neck) + 0.22100 × log10(height)) − 450.
If you enter your weight, fat mass is weight × body fat % / 100 and lean mass is weight minus fat mass. The result is limited to the 2% to 60% range.
Worked example
Male, metric defaults
Male= Given175 cm= Given38 cm= Given85 cm= Given495 / (1.0324 − 0.19077 × log10(85 − 38) + 0.15456 × log10(175)) − 450= 16.9%14-17% for men= FitnessThis is an estimate. It is not a lab measurement.
Female, metric
Female= Given165 cm= Given33 cm= Given75 cm= Given98 cm= Given495 / (1.29579 − 0.35004 × log10(75 + 98 − 33) + 0.22100 × log10(165)) − 450= 28.4%25-31% for women= AverageWomen's waist is measured at the narrowest point, hips at the widest point.
Fat mass and lean mass from weight
Male example above (16.94% unrounded)= 16.9%70 kg= Given70 × 16.94 / 100= 11.9 kg70 − 11.86= 58.1 kgTips & Best Practices
- •Measure your neck just below the larynx (Adam's Apple)
- •Measure waist at the navel (belly button) level for men, and at the narrowest point for women
- •Measure hips at the widest point (women only)
- •Take measurements 3 times and average them for best accuracy
- •Pull the tape measure tight, but not so tight that it pinches skin
Frequently Asked Questions
How accurate is the Navy Method?
The Navy Method is generally accurate within 3-4% when measurements are taken correctly. It is considered a good alternative to expensive DEXA scans or difficult caliper tests.
What is a healthy body fat percentage?
For men, 14-24% is generally considered healthy. For women, 21-31% is considered healthy. Athletes often have lower percentages.
How does the body fat calculator for women differ from the one for men?
Women use a separate Navy formula that adds hip circumference, and the waist is measured at its narrowest point instead of at the navel. Women also carry more essential fat, so the categories start higher: 10-13% is essential fat for women versus 2-5% for men.
How do I get fat mass in kg or lb?
Enter your body weight in the optional field. The calculator multiplies your weight by your body fat percentage to give fat mass, and subtracts that from your weight to give lean mass, in the same unit you entered.
Can I calculate body fat from BMI instead?
This calculator does not use BMI. BMI only uses height and weight, so it cannot tell fat from muscle. The tape measurements here give a more direct estimate. BMI itself is on the BMI calculator linked below.
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