Body Fat Percentage Calculator
Estimate your body fat percentage using the U.S. Navy circumference method. Enter measurements in centimeters.
Tip: Measure at a relaxed posture and avoid pulling the tape too tight.
What is body fat percentage?
Body fat percentage is the proportion of your total body weight that comes from fat tissue. Unlike scale weight alone, this metric gives you a clearer picture of body composition—how much of your body is fat mass versus lean mass (muscle, bone, organs, and body water).
Two people can weigh the same and be the same height, but have very different body fat levels and health profiles. That is why body fat percentage is often more helpful than body weight by itself when tracking fitness progress.
How this body percentage calculator works
This calculator uses the U.S. Navy circumference method, a practical estimation formula based on body measurements. It is popular because it is fast, inexpensive, and reasonably accurate for day-to-day tracking.
Inputs used
- Male: Height, neck, and waist
- Female: Height, neck, waist, and hips
If you provide body weight, the tool also estimates your fat mass and lean mass. It additionally shows BMI for context, though BMI and body fat percentage are different metrics.
How to measure correctly
Neck
Measure just below the larynx (Adam’s apple area), tape level around the neck, shoulders relaxed.
Waist
Measure at the narrowest point of your torso (or roughly at navel level if there is no clear narrowing). Keep your abdomen relaxed and breathe out normally.
Hips (for women)
Measure at the widest point around the buttocks, tape level to the floor.
General tips
- Use a soft measuring tape.
- Take measurements at the same time of day.
- Repeat each measurement 2–3 times and use the average.
- Track trends weekly rather than daily fluctuations.
Interpreting your result
Your result is an estimate, not a medical diagnosis. Typical interpretation ranges:
Men
- Essential fat: 2–5%
- Athletes: 6–13%
- Fitness: 14–17%
- Average: 18–24%
- Obesity: 25%+
Women
- Essential fat: 10–13%
- Athletes: 14–20%
- Fitness: 21–24%
- Average: 25–31%
- Obesity: 32%+
Body fat percentage vs. BMI
BMI estimates weight status from height and weight only. It cannot separate muscle from fat. Body fat percentage directly estimates fat proportion, so it usually provides better insight for active people, strength athletes, or anyone recomposing their body.
Best practice: use both metrics with waist measurements, progress photos, energy levels, and lab markers when possible.
How to improve body composition
- Prioritize resistance training 2–4 times per week.
- Eat adequate protein at each meal.
- Use a modest calorie deficit for fat loss (not extreme restriction).
- Sleep 7–9 hours consistently.
- Manage stress and stay active throughout the day.
Important disclaimer
This calculator is for educational use and provides an estimate only. Hydration level, measurement error, and body shape variation can affect results. For medical concerns or personalized advice, speak with a qualified healthcare professional.