Estimate your body fat percentage using the U.S. Navy method. Enter simple body measurements to see your body fat category, fat mass, and lean mass.
Measure at navel level
Measure just below the larynx
Body Fat
17.4%
Category
Fit
Fat Mass
31.4 lbs
Lean Mass
148.6 lbs
Essential: 2–5% | Athletic: 6–13% | Fit: 14–17% | Average: 18–24% | Above avg: 25%+
Essential
2–6%
Athletic
6–14%
Fit
14–18%
Average
18–25%
Above Avg
25–40%
Fat Mass
31.4 lbs
17.4% of body weight
Lean Mass
148.6 lbs
82.6% of body weight
Fat Mass
31.4 lbs (17.4%)
Lean Mass
148.6 lbs (82.6%)
Your body fat: 17.4% shown as a dashed line
Body fat percentage measures the proportion of your total body weight that is fat tissue. Unlike BMI, which only considers height and weight, body fat percentage accounts for body composition — the balance between fat mass and lean mass (muscle, bone, organs, and water). The U.S. Navy method estimates body fat from simple tape measurements using a logarithmic formula validated against hydrostatic weighing. For men, it uses waist and neck circumference relative to height. For women, the hip circumference is also included because fat distribution differs between sexes.
The U.S. Navy method uses circumference measurements of the waist, neck, and hips (for women) along with height to estimate body fat percentage. It applies a logarithmic formula developed from large population studies and is considered reasonably accurate for most adults.
Body fat percentage gives a better picture of body composition because it distinguishes between fat and lean mass. BMI only considers height and weight, so a muscular person can have a high BMI but low body fat. Using both together provides the most complete assessment.
Measure your waist at navel level, keeping the tape snug but not compressing the skin. Measure your neck just below the larynx (Adam's apple), sloping slightly downward. For hip measurements, measure at the widest point of the buttocks. Use a flexible tape measure and stand relaxed.
For men, 14–17% is considered fit and 18–24% is average. For women, 21–24% is fit and 25–31% is average. Athletes often carry less — 6–13% for men and 14–20% for women. Essential fat levels (below 5% for men, 13% for women) are needed for basic physiological function.
The Navy method is accurate to within about 3–4% for most people, which is comparable to skinfold calipers. For higher precision, methods like DEXA scans or hydrostatic weighing are more accurate but require specialized equipment.
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