Body Fat % Estimator
Estimate your body fat percentage using the U.S. Navy method — just a tape measure and your height. No gym equipment needed.
Measure at the narrowest point (around the navel for men, smallest point for women)
Measure just below the larynx (Adam's apple)
Measure at the widest point of your hips/buttocks
| Essential fat | 2–5% |
| Athletes | 6–13% |
| Fitness | 14–17% |
| Average | 18–24% |
| Obese | 25%+ |
How is body fat % calculated?
This calculator uses the U.S. Navy circumference method, developed for fitness assessment in the armed forces. It estimates body fat from simple body measurements rather than requiring expensive equipment.
The formula
Men: %BF = 495 / (1.0324 − 0.19077 × log10(waist − neck) + 0.15456 × log10(height)) − 450
Women: %BF = 495 / (1.29579 − 0.35004 × log10(waist + hip − neck) + 0.22100 × log10(height)) − 450
Accuracy
The Navy method has a margin of error of approximately ±3–4%. It's a useful tracker for progress over time, but for precise body composition assessment, DEXA scan or hydrostatic weighing are more accurate.