Estimate your body fat percentage using the scientifically validated U.S. Navy Method or the BMI Method. Supports both imperial and metric units.
This calculator provides estimates for informational purposes only. Consult a healthcare professional for medical advice.
Developed by the United States Navy, this formula uses circumference measurements to estimate body fat. It's one of the most accurate circumference-based methods, typically within 3–4% of DEXA results.
Uses your height, weight, age, and gender to estimate body fat via the Deurenberg formula. While less precise than the Navy method, it requires no tape measure and gives a useful general estimate.
Ideal body fat varies by gender and age. For men, 10–20% is generally healthy; for women, 18–28%. Athletes often fall below these ranges, while higher percentages indicate increased health risks.
Reference ranges by gender and fitness category (American Council on Exercise)
| Category | Women | Men |
|---|---|---|
| Essential Fat | 10–13% | 2–5% |
| Athletes | 14–20% | 6–13% |
| Fitness | 21–24% | 14–17% |
| Acceptable | 25–31% | 18–24% |
| Obese | 32%+ | 25%+ |
Body fat percentage is the proportion of your total body weight that is made up of fat tissue. It includes both essential fat (needed for normal body function) and storage fat (accumulated energy reserves).
The Navy method is accurate to within 3–4% compared to DEXA scans, the gold standard. The BMI method is less precise but useful for quick estimates. For clinical accuracy, consider a DEXA scan or hydrostatic weighing.
Measure your waist at the narrowest point (typically just above the navel), keeping the tape horizontal and snug but not compressing the skin. Take the measurement after a normal exhale.
Yes! Body fat percentage is a much more useful metric than weight alone for tracking fitness progress. You can lose fat while gaining muscle, which may not show on the scale but will show in your body fat percentage.
The Navy method uses circumference measurements (waist, neck, hips) for a more direct estimate of fat distribution. The BMI method uses only height and weight, making it quicker but less precise, especially for muscular individuals.
Read our guides on improving body fat, building muscle, and understanding your health metrics.