Body & composition
Body Fat Percentage Calculator
Use this free body fat percentage calculator to estimate your body fat from simple tape measurements, using the trusted US Navy method.
- Free to use
- Works on your phone
- Nothing saved or shared
How to use this calculator
To calculate your body fat percentage at home, you only need a soft tape measure and a minute. Follow these three steps and the tool does the maths for you.
- Choose your sex and your preferred units.
- Measure and enter your height, neck and waist, plus your hips if you are female.
- Press Estimate my body fat. Add your weight to also see fat and lean mass.
What your body fat result means
Your body fat percentage is the share of your body made up of fat, rather than muscle, bone and water. This tool uses the trusted US Navy method to estimate your navy body fat from a few tape measurements, so you can read the result without any special equipment. It does not show where you carry that fat, which the waist-to-hip ratio calculator flags for health risk. Some fat is essential and healthy. The usual ranges are:
- Women: athletes around 14 to 20%, fitness 21 to 24%, average 25 to 31%.
- Men: athletes around 6 to 13%, fitness 14 to 17%, average 18 to 24%.
Body fat percentage chart by category
Use this body fat percentage chart to see where your result sits. A healthy body fat percentage is not a single number. It depends on your sex, and the ranges below give a clear, simple guide.
| Category | Women | Men |
|---|---|---|
| Essential fat | 10 to 13% | 2 to 5% |
| Athletes | 14 to 20% | 6 to 13% |
| Fitness | 21 to 24% | 14 to 17% |
| Average | 25 to 31% | 18 to 24% |
| Above average | 32% and up | 25% and up |
Why it can be more useful than weight alone
Two people at the same weight can look and feel very different depending on how much is muscle and how much is fat. Tracking body fat, rather than just the number on the scale, gives a fairer picture of your progress, especially if you are getting stronger as you lose fat, and a macro calculator can help you set the protein you need to keep that muscle.
Answers
Frequently asked questions
How does the US Navy body fat method work?
It estimates body fat from a few tape-measure readings: your height and neck, plus your waist, and your hips for women. It is not as exact as a clinic scan, but it is free, repeatable at home, and good for tracking changes over time.
What is a healthy body fat percentage?
Healthy ranges differ by sex. For women, roughly 21 to 31% is common and healthy, and for men about 14 to 24%. Athletes are often lower. Some fat is essential for health, so very low numbers are not the goal.
How should I measure myself?
Use a soft tape measure against bare skin, kept level and snug but not tight. Measure your neck below the Adam's apple, your waist at the belly button, and for women the hips at the widest point. Measuring at the same time of day gives the most consistent results.
What is a healthy body fat percentage by age?
Healthy ranges differ by sex and tend to rise gently as you get older. As a general guide, many women sit in a healthy range around 21 to 33 percent, and many men around 14 to 25 percent, often a little higher for older adults. Remember that some fat is essential for health, so very low numbers are not the goal.
Is body fat percentage better than BMI?
It answers a different question. BMI uses only height and weight, so it cannot tell muscle from fat. Body fat percentage estimates how much of you is fat, which can be more useful, especially for active people who weigh more from muscle.
Is this the US Navy body fat calculator?
Yes. It uses the US Navy tape-measure method, which estimates your navy body fat from your height, neck and waist, plus your hips if you are a woman. It is free and easy to repeat at home whenever you want to check in.
How accurate is the tape-measure body fat method?
It is a good guide, and it is best for tracking your own changes over time. It is not as exact as a clinic scan such as a DEXA, so treat the number as a close estimate rather than a precise reading.