Body Fat Calculator
Estimate your body fat percentage and fitness category from simple circumference measurements using the U.S. Navy method.
Body composition percentage & fitness gauge.
Body fat
The U.S. Navy method has a ±3–4% margin of error. Consistent measurements over time are more useful than any single reading.
Body Fat Categories
Essential Fat2–5%
Athletes6–13%
Fitness14–17%
Average18–24%
Obese25%+
Worked Example — Male, 175 cm, 38 cm neck, 85 cm waist
Common Mistakes to Avoid
- This measures a snapshot, not a plan to lose fat. It estimates your current body fat percentage — for a calorie plan to change it, use the Calorie Calculator alongside this.
- Pull the tape snug, not tight. Compressing the skin under the tape gives a falsely low measurement — the tape should sit against the skin without indenting it.
- Women naturally have a higher healthy range than men. The category boundaries differ by sex because women carry more essential fat for reproductive and hormonal function — don't compare a woman's percentage to the men's chart.
References
- Naval Health Research Center (Hodgdon & Beckett, 1984)
- American Council on Exercise (ACE)
Last reviewed July 2026
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