Body Fat Calculator

Estimate body fat % using the US Navy method and BMI method

Gender

Height (cm)

5 ft = 152 cm · 5'9" = 175 cm · 6 ft = 183 cm

Weight (kg)

Neck circumference (cm)

Measure at the narrowest point, below the larynx

Waist circumference (cm)

Men: at navel level · Women: at narrowest point

Age (years)

Body fat percentage

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Navy Method

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Most accurate without scan

BMI Method (est.)

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Less accurate, no measurements

Fat mass

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Lean mass

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Ideal body fat range

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Fat to lose/gain

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Body fat categories

About Body Fat

What is the US Navy method?

The US Navy body fat formula uses height, neck, waist (and hips for women) circumference measurements. It's significantly more accurate than BMI-based estimates because it accounts for body composition, not just weight relative to height.

What is a healthy body fat percentage?

For men: Essential fat 2–5%, Athletes 6–13%, Fitness 14–17%, Average 18–24%, Obese 25%+. For women: Essential 10–13%, Athletes 14–20%, Fitness 21–24%, Average 25–31%, Obese 32%+.

How is this different from BMI?

BMI only uses height and weight, so a muscular person and an overweight person can have the same BMI. Body fat % is more meaningful because it directly measures the proportion of fat vs lean mass in your body.