Estimate Your Body Fat Percentage
Calculate body fat using the US Navy tape method. No calipers or equipment needed — just a tape measure.
The Navy Body Fat Method
The US Navy body fat formula uses circumference measurements to estimate body fat percentage. For men: neck and waist. For women: neck, waist, and hip. Measure at the narrowest point of the neck, at the navel for waist, and at the widest point for hips. This method is accurate within 3-4% of DEXA scan results for most people.
Body Fat Ranges
Men: Essential fat 2-5%, Athletic 6-13%, Fitness 14-17%, Average 18-24%, Obese 25%+. Women: Essential fat 10-13%, Athletic 14-20%, Fitness 21-24%, Average 25-31%, Obese 32%+. Health risks increase significantly above 25% for men and 32% for women. Most athletes compete at 8-15% (men) and 16-23% (women).
BMI classifies 30% of "normal weight" people as healthy when they actually have obesity-level body fat (called "skinny fat" or normal weight obesity). Body fat percentage is a far better indicator of metabolic health than BMI — two people with identical BMI can have dramatically different body fat levels.
