Estimate your body fat percentage using the U.S. Navy Method based on your body measurements.
Use this chart to interpret your body fat percentage based on your gender. Categories range from essential fat to obesity.
This calculator uses the U.S. Navy Method to estimate body fat percentage based on simple body measurements.
Measurements used:
Formulas:
495 / (1.0324 − 0.19077 × log₁₀(waist − neck) + 0.15456 × log₁₀(height)) − 450
495 / (1.29579 − 0.35004 × log₁₀(waist + hip − neck) + 0.221 × log₁₀(height)) − 450
This method provides a reliable body fat estimate for most individuals using easily measurable metrics.
Answers to common questions about body fat, measurement, and interpretation.
A healthy body fat percentage varies by age and gender. Generally, 10–20% for men and 18–28% for women is considered ideal.
Body fat percentage reflects fat vs. lean mass. Two people with the same weight can have very different body compositions.
Monthly checks are ideal. More frequent tracking may show small fluctuations that aren’t meaningful.
Yes, by building muscle and reducing fat. Your weight might stay the same or increase slightly, but fat % decreases.
This calculator uses the U.S. Navy formula based on simple measurements. More accurate methods include DEXA, BIA, or calipers.
Men: 10–20%, Women: 18–28%. Athletes may be lower. Older adults may have slightly higher acceptable ranges.
Use a calculator with measurements or go for advanced methods like DEXA, BIA, or hydrostatic weighing.
Men: 10–12%, Women: 18–22%. It depends on genetics, muscle mass, and fat distribution.
Combine strength training, cardio, and a balanced diet. Aim to reduce ~0.5–1% body fat monthly.
18–28% is typical. Athletes: 14–20%. Below 12% may disrupt hormones and menstrual cycles.