Body Fat Calculator
Estimate body fat percentage with the US Navy tape-measure method, plus fat mass, lean mass and category.
About Body Fat Calculator
This body fat calculator estimates your body fat percentage with the US Navy method, which needs only a measuring tape. Enter your neck and waist measurements (and hips for women), your height and optionally your weight, and it shows your body fat %, fat mass, lean (fat-free) mass and the category you fall in.
It is a practical alternative to a body fat machine or callipers for men and women tracking progress at home. Measure at the same time of day each week for consistent results. The calculator is free, needs no sign-up, and your measurements stay on your device.
How to use Body Fat Calculator
- Choose sex and units.
- Measure neck (below the larynx), waist (at the navel for men, narrowest point for women) and, for women, hips at the widest point.
- Enter height and optionally weight.
- Read your body fat % and category.
Frequently asked questions
How accurate is the US Navy method?
It is usually within about 3–4 percentage points of lab methods such as DEXA when measurements are taken carefully. Measure 2–3 times and use the average.
What is a healthy body fat percentage?
Per the American Council on Exercise, “fitness” ranges are 14–17% for men and 21–24% for women; “average” is 18–24% (men) and 25–31% (women).
Why do women need a hip measurement?
Women store more fat around the hips, so the Navy formula for women uses waist + hip − neck.
How do I measure body fat percentage at home?
Use a soft measuring tape to measure your neck, waist and, for women, hips, then enter them with your height. The US Navy formula estimates your body fat from these.
What is fat-free mass?
It is everything in your body that is not fat, including muscle, bone, organs and water. It is shown when you enter your weight.
What is a normal body fat percentage for Indian women?
For adult women, roughly 21–31% is generally considered in the fitness to average range; men are usually 14–24%. The calculator shows the category for your result.
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