Body Fat Calculator
Estimate your body fat percentage using the U.S. Navy method. Requires neck, waist, and hip (for females) measurements.
⚕️ Health Disclaimer: This is an estimate using circumference measurements. More accurate methods include DEXA scans and hydrostatic weighing.
Body Fat Percentage
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How to use the Body Fat Calculator
- Select your gender and enter height in cm.
- Measure your neck just below the Adam's apple.
- Measure your waist at the navel (men) or narrowest point (women).
- Women also measure the hips at the widest point; then click Calculate.
Formula used
Men: %BF = 495 ÷ (1.0324 − 0.19077 log(waist − neck) + 0.15456 log(height)) − 450
Women use waist + hip − neck with different constants. All measurements are in centimetres.
Worked example
Two examples
Man: height 175, neck 38, waist 85 cm → about 16.9% (fitness range)
Woman: height 162, neck 33, waist 75, hip 97 cm → about 28.7% (average range)
Body fat categories
| Category | Men | Women |
|---|---|---|
| Essential fat | 2–5% | 10–13% |
| Athletes | 6–13% | 14–20% |
| Fitness | 14–17% | 21–24% |
| Average | 18–24% | 25–31% |
| Obese | 25% + | 32% + |
Tips for accurate results
- Use a flexible tape and keep it level and snug, not tight.
- Measure in the morning before eating, and take each measurement twice.
- The Navy method is usually within 3–4% of lab methods like DEXA.
Frequently Asked Questions
It tells you more about health and fitness because it separates fat from muscle.
Every 2–4 weeks is enough to see real trends.
Roughly 10–20% for men and 18–28% for women, depending on age.
Content reviewed by Vinod, Easy Smart Calculator · Last updated October 2026
Body Fat Categories
| Category | Women | Men |
|---|---|---|
| Essential Fat | 10-13% | 2-5% |
| Athletes | 14-20% | 6-13% |
| Fitness | 21-24% | 14-17% |
| Average | 25-31% | 18-24% |
| Obese | 32%+ | 25%+ |