Calculate your body fat percentage using the US Navy method. Enter your measurements to get an accurate estimate of your body composition.
This calculator uses the US Navy method, which estimates body fat percentage based on body circumference measurements. Select your gender, choose your preferred unit system (imperial or metric), and enter your measurements to calculate your body fat percentage.
The US Navy method is considered accurate within 3-4% and is widely used by military organizations and fitness professionals worldwide.
Stand straight against a wall without shoes. Measure from the floor to the top of your head. Keep your heels, buttocks, and shoulders touching the wall.
Measure the circumference just below the Adam's apple (larynx). Keep the tape measure perpendicular to the long axis of the neck. Don't pull the tape too tight.
Men: Measure horizontally around the navel at the narrowest point of the waist, midway between the lowest rib and the top of the hip bone.
Women: Measure horizontally around the narrowest part of your abdomen, typically above the navel and below the rib cage. Relax your abdomen and breathe normally.
Measure horizontally around the largest part of your hips and buttocks, at the level of the greatest protrusion of the gluteal muscles. Keep the tape parallel to the floor.
Pro tip: Take each measurement 2-3 times and use the average for the most accurate results. Use a flexible measuring tape and ensure it's snug but not compressing the skin.
Men: 2-5% | Women: 10-13% - The minimum amount of fat necessary for basic physical and physiological health. Going below this level is dangerous.
Men: 6-13% | Women: 14-20% - Typical range for athletes and very fit individuals. Visible muscle definition and vascularity.
Men: 14-17% | Women: 21-24% - Fit appearance with good muscle tone. This is a healthy and sustainable range for most people.
Men: 18-24% | Women: 25-31% - Typical body fat percentage for the general population. Some muscle definition may be visible.
Men: 25%+ | Women: 32%+ - Higher risk for health complications. Consider consulting with a healthcare provider about weight management.
The US Navy body fat formula uses logarithmic calculations based on body circumference measurements. The formulas differ slightly between men and women:
Men:
Body Fat % = 86.010 × log10(waist - neck) - 70.041 × log10(height) + 36.76
Women:
Body Fat % = 163.205 × log10(waist + hip - neck) - 97.684 × log10(height) - 78.387
All measurements should be in centimeters for the formula. The calculator automatically converts imperial measurements if needed.
Body fat percentage is a more accurate indicator of health and fitness than weight or BMI alone. Two people can have the same weight and height but vastly different body compositions.
BMI doesn't distinguish between muscle and fat. An athlete with high muscle mass might be classified as overweight by BMI but have a healthy body fat percentage.
Excess body fat, especially visceral fat around organs, is linked to increased risk of heart disease, diabetes, and other health conditions.
Tracking body fat percentage helps you monitor whether you're losing fat or muscle during weight loss, or gaining muscle during strength training.
While the US Navy method is convenient and reasonably accurate, it has some limitations:
For the most accurate body composition analysis, consider professional methods like DEXA scans, hydrostatic weighing, or bioelectrical impedance analysis (BIA) performed by trained professionals.