Body Fat Calculator
Estimate your body fat percentage using the US Navy method.
📐 US Navy tape-measure method — an estimate, not as precise as DEXA or hydrostatic weighing.
Body fat percentage is a far more accurate measure of fitness and health than weight or BMI alone. Two people of identical height and weight can have vastly different body compositions — one lean and muscular, the other carrying excess fat. This body fat calculator uses the U.S. Navy method, which is clinically validated and requires only a tape measure: neck, waist, and hip measurements (for women). It gives you your fat mass, lean mass, and fitness category based on American Council on Exercise standards.
📋 How to Use This Calculator
Select your gender, then enter your height, weight, and circumference measurements in centimetres or inches. For waist: measure at the narrowest point (navel level for men, natural waist for women). For neck: measure just below the larynx. For hips (women only): measure at the widest point. Click Calculate to see your body fat percentage, fat mass in kg, lean mass, and which fitness category you fall into — Essential Fat, Athlete, Fitness, Average, or Obese.
💡 Key Facts & Information
The U.S. Navy formula for men: %fat = 495 / (1.0324 − 0.19077 × log10(waist − neck) + 0.15456 × log10(height)) − 450. For women, hip measurement is added. ACE body fat ranges: Essential fat (men 2–5%, women 10–13%), Athlete (men 6–13%, women 14–20%), Fitness (men 14–17%, women 21–24%), Average (men 18–24%, women 25–31%), Obese (men 25%+, women 32%+). Body fat above the obese threshold significantly increases risk of type 2 diabetes, cardiovascular disease, and hypertension. Indian adults tend to carry more visceral fat at lower BMI values — so even a "normal" BMI can hide problematic body fat levels.