Free Tool
Body Fat % Calculator
Estimate your body fat percentage using the U.S. Navy method — no calipers or fancy equipment needed.
Estimate Your Body Fat
Using the U.S. Navy circumference method. All measurements in centimeters.
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Enter your measurements to estimate your body fat percentage using the U.S. Navy method.
Frequently Asked Questions
Common questions about body fat and body composition.
For men, 10-20% body fat is considered fit to average. For women, 18-28% is the typical healthy range. Athletes often maintain lower levels (men: 6-13%, women: 14-20%), but going too low can be unhealthy.
The U.S. Navy method estimates body fat using circumference measurements (waist, neck, and hip for women) along with height. It uses a logarithmic formula that correlates these measurements to body fat percentage with reasonable accuracy for most people.
Yes, in many ways. BMI only considers height and weight, so it can misclassify muscular people as overweight. Body fat percentage directly measures how much of your weight is fat vs. lean mass, giving a more accurate picture of health and fitness.
The most effective approach combines a moderate caloric deficit (15-25% below TDEE), resistance training to preserve muscle, adequate protein intake (1.6-2.2g per kg bodyweight), and consistent sleep. Crash diets lead to muscle loss and metabolic adaptation.
Every 2-4 weeks is ideal. Body fat changes slowly, and daily or weekly fluctuations are mostly due to water retention and measurement variance. Take measurements at the same time of day, under similar conditions, for the most consistent results.