What This Calculator Estimates
Body fat percentage indicates how much of your total weight is fat versus lean tissue (muscle, bone, water, organs). Unlike BMI, which only compares height and weight, body fat percentage paints a clearer picture of body composition and how your training and nutrition are shaping it.
How the US Navy Method Works
This tool uses the widely adopted US Navy circumference method. For most men, it compares waist, neck, and height; for women, it adds hip circumference. These landmarks correlate with visceral and subcutaneous fat distribution patterns. While not as precise as DEXA, ultrasound, or multi-site skinfold testing, it delivers practical, consistent estimates when measurements are taken carefully.
Measurement Tips for Better Consistency
- Measure under similar conditions: Same time of day, similar hydration, before big meals or training when possible.
- Use a flexible tape: Keep it snug but not compressing the skin. Record to the nearest 0.1 inch/cm.
- Relaxed posture: Gently exhale for waist and keep shoulders neutral for neck.
- Repeat and average: Take 2–3 readings per site and average them for accuracy.
How to Read Your Result
Ranges are guidelines, not judgments. Athletes typically sit lower to improve power-to-weight ratios, while general health and longevity often track well in mid-range values. If your goal is aesthetics, strength, or performance, aim for sustainable changes rather than extreme reductions that can affect hormones, sleep, and recovery.
Healthy Ranges (At a Glance)
| Category | Men | Women |
|---|---|---|
| Essential | 2–5% | 10–13% |
| Athletes | 6–13% | 14–20% |
| Fitness | 14–17% | 21–24% |
| Average | 18–24% | 25–31% |
| Above Average | ≥ 25% | ≥ 32% |
Putting It Into Context
A single number never tells your whole story. Track how your clothes fit, your training performance, energy, and sleep. Combine this calculator with our TDEE Calculator to plan daily energy intake, and the BMI Calculator for a population-level snapshot. Together, these tools help you refine goals and make decisions that last.
Reviewed and verified by the PhysiqueFormulas Editorial Team — October 2025.