Estimate your body fat percentage using the US Navy method with waist, neck, and hip measurements. Get accurate body composition, fat category, ideal weight, and fitness tracking with our free tool.
Body fat percentage represents the proportion of fat your body contains relative to your total mass. Our free online Body Fat Calculator estimates your body fat composition using the U.S. Navy circumference method, which requires simple measurements of your height, neck, waist, and hip circumference (for females).
The Navy method uses log-based formulas optimized for body composition: Male Body Fat = 86.010 × log10(Waist - Neck) - 70.041 × log10(Height) + 36.76, and Female Body Fat = 163.205 × log10(Waist + Hip - Neck) - 97.684 × log10(Height) - 78.387. It provides an accessible estimate without expensive scans.
The U.S. Navy body fat calculator is generally accurate within 3% to 4% for most individuals when measurements are taken correctly. While not as precise as a DEXA scan or hydrostatic weighing, it is highly reliable for tracking progress over time.
Healthy ranges vary by gender: for men, 14% to 24% is considered fitness/average, while under 6% is essential fat. For women, 21% to 32% is fitness/average, and under 14% is essential fat. Women naturally require more body fat for reproductive health.
Measure your neck below the larynx, wrapping the tape horizontally. Measure your waist at the narrowest point for women, or at the level of the navel for men, during a normal breath out. Keep the tape flat and snug but not pressing into the skin.
No, spot reduction (losing fat in one specific area like the belly or thighs by doing exercises targeting that area) is a myth. Fat loss occurs systematically across the entire body as you maintain a caloric deficit.