Category	Men (%)	Women (%)
Essential Fat	2–5%	10–13%
Athletic	6–13%	14–20%
Fitness	14–17%	21–24%
Average	18–24%	25–31%
Obese	>25%	>32%

Why Body Fat Percentage Matters

Unlike BMI, body fat percentage distinguishes between lean mass and fat mass, providing a clearer picture of body composition. The Navy method is a practical, at-home alternative to DEXA scans or calipers, useful for tracking trends over time when measuring consistently.

How to Use This Tool

Use a flexible, non‑stretch tape measure.
Stand relaxed, exhale normally, and measure at the correct anatomical landmarks.
Enter values in your preferred unit system (toggle between cm and inches).
Click "Calculate" to see your estimated body fat percentage and its typical category.

Realistic Examples

Gender	Height	Neck	Waist	Hips	Result (approx.)
Male	178 cm	38 cm	84 cm	–	~15.2% (Fitness)
Female	165 cm	34 cm	76 cm	98 cm	~24.8% (Average)

Common Pitfalls Checklist

Pulling the tape too tight or leaving it too loose.
Measuring after a large meal or while bloated.
Using a stiff measuring tape that doesn't conform to curves.
Not measuring at the exact same landmarks each time for tracking.

Frequently Asked Questions

How accurate is the Navy method?

It's a reasonable estimation (±3–5% error) for general population screening but not as precise as clinical methods like DEXA or hydrostatic weighing. Consistency in measurement technique is key for tracking trends.

Why does the formula require different measurements for women?

Women typically store more fat in the hip and thigh region. Including hip circumference improves the estimation for female body fat distribution.

When should I seek professional advice?

If your body fat percentage falls in the "Obese" category, or if you have concerns about sudden changes in body composition, discuss with a healthcare provider. Also seek care if you experience symptoms like unexplained weight loss/gain, fatigue, or metabolic issues.

Can I use this if I'm very muscular or have a non‑typical body shape?

The Navy method may overestimate body fat for highly muscular individuals (e.g., bodybuilders) and underestimate for those with a large waist but low muscle mass. Consider it one of several data points.

Body Fat Percentage Calculator (Navy Method)

Measurements

Estimated Body Fat

What‑If Analysis: Waist Change Impact

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Body Fat Percentage Calculator Navy Method

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