How to Calculate Body Fat % (US Navy Method) (2026)
You can estimate your body fat percentage with our Body Fat Calculator. It uses the US Navy circumference method: enter your height, neck, waist, and hip measurements, and the tool shows your estimated body fat percentage and fitness category. Your measurements stay private.
How the US Navy Method Works
The US Navy method estimates body fat from a few tape measurements. Men enter height, neck, and waist. Women also enter hip circumference. The formula compares the ratios of these measurements to estimate how much of your body weight is fat versus lean mass.
Our Body Fat Calculator supports metric and imperial units and can also show fat mass and lean body mass if you add your weight.
How to Use Our Body Fat Calculator
- Open the Body Fat Calculator.
- Choose your units and gender.
- Enter your height, neck, and waist measurements.
- If female, enter your hip measurement.
- Optionally add your weight to see fat mass and lean mass.
- Read your estimated body fat percentage and category.
Body Fat Categories
| Category | Men | Women |
|---|---|---|
| Essential fat | 2–5% | 10–13% |
| Athletes | 6–13% | 14–20% |
| Fitness | 14–17% | 21–24% |
| Average | 18–24% | 25–31% |
| Obese | 25%+ | 32%+ |
Common Use Cases
- Tracking progress — monitor changes over time.
- Fitness goals — see how workouts affect body composition.
- Health screening — estimate body fat without expensive scans.
- Weight planning — understand fat mass vs lean mass.
FAQ
Where do I measure?
Measure the neck just below the larynx, the waist at the navel for men or narrowest point for women, and the hip at the widest point.
How accurate is the US Navy method?
It is not as precise as a DEXA scan but is repeatable and useful for tracking trends.
What is a healthy body fat percentage?
For men, 14–24% is a common healthy range. For women, 21–31% is common. Athletes are usually lower.
Can I see fat and lean mass?
Yes. Enter your weight and the calculator shows estimated fat mass and lean body mass.
Is my data private?
Yes. Everything is calculated locally in your browser.
What related tools help?
Pair this with our BMI Calculator and Ideal Weight Calculator.
Try our free Body Fat Calculator to estimate your body fat percentage.