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Body Fat Calculator

Estimate your body fat percentage from a tape measure, and see what it means for your fitness level.

years

centimetres

kilograms

Saved only in this browser, so the other health calculators remember it too. Never sent anywhere.

Tape measurements (cm)

below the larynx

at the navel

How to measure
  • Use a soft tape on bare skin, snug but not squeezing. Stand relaxed and breathe out normally.
  • Neck: just below the Adam’s apple, with the tape sloping slightly down at the front.
  • Waist: level with the navel.
  • Take each measurement three times and use the average.

Enter your height, neck and waist measurements to estimate your body fat. Or add age and weight for a rough BMI-based estimate.

Tape and BMI methods are estimates and can be off by 3–4 percentage points. DEXA scans and underwater weighing are more accurate. Categories follow the American Council on Exercise ranges.

Healthy body fat varies with age and health. This isn’t medical advice.

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Estimate Your Body Fat Percentage

The U.S. Navy method uses your height and neck, waist and (for women) hip measurements. If you don’t have a tape handy, a BMI-based estimate uses your age and weight. Your result is placed on a category chart.

What you can do

  • The U.S. Navy circumference method, with a step-by-step measuring guide.
  • A BMI-based estimate for comparison.
  • Fat mass and lean mass in kg or lb, and a colour chart from essential fat to above average.

Good to know

  • Estimates can be off by 3–4 percentage points. DEXA scans or underwater weighing are more accurate.
  • Categories follow American Council on Exercise ranges and differ for men and women.
  • Your measurements are saved only in your browser so the other health calculators remember them, and are never sent anywhere.

Frequently asked questions

How do I calculate my body fat percentage?

Measure your neck, waist (and hips if female) with a tape and enter them with your height. The U.S. Navy formula gives your body fat percentage.

How accurate is the Navy method?

It’s usually within a few percentage points of more advanced methods for most people, but it’s still an estimate.

What is a healthy body fat percentage?

For men about 14–24% and for women about 21–31% is common for adults, but it varies with age and fitness.

What is lean body mass?

Everything that isn’t fat: muscle, bone, organs and water.

Is a BMI estimate reliable?

It’s a rough guide. Tape measurements are more accurate for most people.