Body Fat Calculator

Calculate your body fat percentage using the US Navy method. You'll need a measuring tape for this. It's simple, free, and surprisingly accurate.

Measure around your neck just below the Adam's apple
Measure at the narrowest point or belly button level
Measure at the widest point of your hips/buttocks

Your Body Fat Percentage

Enter your measurements above to see results.

How to Use This Body Fat Calculator

  1. Select your gender (male or female)
  2. Measure your neck at the narrowest point below your Adam's apple
  3. Measure your waist at belly button level
  4. If female, measure your hips at the widest point
  5. Enter all measurements in centimeters (cm)
  6. Click "Calculate Body Fat"

Body Fat Categories (American Council on Exercise)

  • Men: Essential fat (2-5%) | Athletes (6-13%) | Fitness (14-17%) | Average (18-24%) | Obese (25%+)
  • Women: Essential fat (10-13%) | Athletes (14-20%) | Fitness (21-24%) | Average (25-31%) | Obese (32%+)

A Note From My Experience

Body fat percentage is just ONE measure of health. When I started, my body fat was over 28%. Now it's around 18%. But here's what matters more: I feel better. I move better. I sleep better. Don't obsess over this number. Use it as a general guide. Focus on how your clothes fit and how you feel. That's what really counts.

Source: American Council on Exercise (ACE) Body Fat Categories / US Navy Method