Measure Body Fat With a Tape Measure
This body fat calculator uses the U.S. Navy circumference method to estimate your body fat percentage from a few simple tape measurements. You get your body fat percentage, fat mass, lean mass and a fitness category. That gives a more useful picture of body composition than weight or BMI alone.
How to Take Your Measurements
- Height: stand straight without shoes.
- Neck: measure just below the larynx (Adam's apple), with the tape sloping slightly down toward the front.
- Waist: men measure horizontally at the navel; women measure at the narrowest point of the waist.
- Hips (women only): measure around the widest part of the hips and buttocks.
- Keep the tape snug but not tight, relax and do not suck in your stomach. Take each measurement twice and use the average.
Body Fat Categories
Men: essential fat up to 5%, athletes 6–13%, fitness 14–17%, average 18–24%, obese 25% and above. Women: essential fat up to 13%, athletes 14–20%, fitness 21–24%, average 25–31%, obese 32% and above.
Fat mass = body weight × body fat %. Lean mass is everything else: muscle, bone, organs and water.
Frequently Asked Questions
How accurate is the Navy body fat method?
The Navy method is usually within about 3–4 percentage points of lab methods like DEXA scans. That makes it good for tracking changes over time, as long as you measure the same way each time.
Why do women need a hip measurement?
Women typically store more fat around the hips and thighs. The Navy formula for women includes hip circumference to account for this and give a more accurate estimate.
What is a healthy body fat percentage?
For general health, roughly 14–24% for men and 21–31% for women is common. Healthy ranges vary with age, and athletes often fall lower.