body fat calculator2026-07-16T21:18:46+01:00

BODY FAT CALCULATOR

Know your composition.

Measure your progress. 

Measure your body fat percentage using the trusted US Navy method. Track your progress, set better goals, and make smarter training and nutrition decisions.

Your data is secure and never stored.

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Body Fat Calculator

Get an estimate of your body fat percentage using the US Navy Method

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1. Your Details

years
cm
kg
▤

2. Measurements

cm
cm
cm
How to measure
  • Neck: Measure just below the Adam’s apple.
  • Waist: Measure around the narrowest part of your waist.
  • Hip: For females, measure around the widest part of the hips.

Your data is secure and never stored.

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3. Your Results

Your Estimated Body Fat

16.8%
Fit You have a healthy amount of body fat for your age and gender.

Body Fat Classification

Classification Male (%) Female (%)
Essential Fat 2–5% 10–13%
Athletes 6–13% 14–20%
Fitness 14–17% 21–24%
Average 18–24% 25–31%
Obese 25%+ 32%+

Additional Info

⌁

Lean Body Mass

64.9 kg
▣

Fat Mass

13.1 kg
%

Ideal Body Fat Range

14–17%
Disclaimer

This calculator provides an estimate based on the US Navy Method. Results may vary. For best accuracy, use consistent measuring technique and conditions.

About the US Navy Method

The US Navy Body Fat Formula estimates body fat using circumference measurements. It is not 100% accurate, but it provides a useful tracking estimate when measurements are taken consistently.

Formula: Male

86.010 × log10(waist − neck) − 70.041 × log10(height) + 36.76

Formula: Female

163.205 × log10(waist + hip − neck) − 97.684 × log10(height) − 78.387

HOW BODY FAT IS CALCULATED

US NAVY METHOD

A widely used formula developed

by the US Navy to estimate body

fat using simple circumference

measurements.

WHY TRACK BODY FAT?

Body fat tracking helps you

monitor progress, optimise your

health, and make informed

training and nutrition choices.

BODY FAT CATEGORIES

Results are clarified into

established categories to help

you understand where you are

and where you can go.

BEST PRACTICES

Use consistent timing, posture,

and technique for the most

accurate and reliable

measurements.

WHY BODY COMPOSITION MATTERS

It’s more than the number on the scale.

Two people can weigh the same but have very different body compositions. Understnading your body fat percentage gives you a clearer picture of your health, performance and progress.

PERFORMANCE

Improved with a leaner,

stronger body.

HEALTH

Lower body fat is linked to

better overall health.

PROGRESS

Track changes over time

with more accuracy.

MOTIVATION

See the results of your

consistency pay off.

Focus on long-term progress, not short-term perfection.

FREQUENTLY ASKED QUESTIONS

Do I need to include hip measurement?2026-07-07T02:23:26+01:00

Hip measurement is required for females when using the US Navy Method because it improves the accuracy of the body fat estimate. For males, hip measurement is not normally required. If you are female, measure around the widest part of the hips and glutes while standing relaxed.

When is the best time to take measurements?2026-07-07T02:22:41+01:00

The best time to measure is first thing in the morning, after using the bathroom and before eating or drinking. Try to measure under the same conditions each time, as hydration, food intake, training, menstrual cycle changes and bloating can all affect waist and body measurements.

How accurate is the US Navy method?2026-07-07T02:23:48+01:00

The US Navy Method provides a useful estimate of body fat percentage based on body measurements such as height, neck, waist and, for females, hips. It is not as precise as methods like DEXA scans, hydrostatic weighing or professional skinfold testing, but it is practical, quick and consistent for tracking progress over time. For best results, use the same measuring technique each time.

Why does my result change so much?2026-07-07T02:26:51+01:00

Body fat estimates can change because circumference measurements are sensitive to small differences in tape placement, posture, hydration, bloating and how tightly the tape is pulled. A 1–2 cm difference in waist, neck or hip measurement can noticeably change the final result. Focus on long-term trends rather than one single reading.

How often should I measure?2026-07-07T02:26:00+01:00

Measuring once every 2 to 4 weeks is usually enough. Daily or weekly measurements can fluctuate too much due to water retention, digestion, stress, training soreness and hormonal changes. For the most reliable trend, measure at the same time of day and under the same conditions.

What if I’m very muscular?2026-07-07T02:24:29+01:00

If you are very muscular, the calculator may not perfectly reflect your true body composition. Circumference-based formulas can sometimes overestimate or underestimate body fat in athletes, bodybuilders or individuals with unusually high muscle mass. Use the result as a tracking tool rather than an absolute measurement.

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