Body Fat Calculator
Enter your height, neck, and waist measurements (plus hips if female) to instantly see your estimated body fat percentage and category.
This calculator uses the US Navy circumference method — one of the most accessible body fat estimation tools that doesn't require calipers or DEXA. It measures circumferences at the neck, waist, and hips (women) relative to height to estimate fat percentage using the DoD standard formula.
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Last reviewed: April 2026Report an error
Body Fat Percentage
16.7%
Your estimated body fat is 16.7% (Fitness). Fat mass: 30 lbs. Lean mass: 150 lbs.
Category
Fitness
Fat Mass
30 lbs
Lean Mass
150 lbs
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The Formula
%BF = 86.010 × log₁₀(waist − neck) − 70.041 × log₁₀(height) + 36.76
- waist, neck, hips = All measurements in inches
- height = Height in inches
How to Use This Body Fat Calculator
- Select your sex.
- Measure your height and enter it.
- Measure your neck at the narrowest point (just below the larynx).
- Measure your waist at the navel for men, or at the narrowest point for women.
- Women: measure hips at the widest point.
- Enter all measurements and read your body fat percentage and category.
Frequently Asked Questions
- Research shows the US Navy method is within ±3–4% of DEXA scan results for most adults. It's less accurate at extremes (very lean or very obese). For clinical precision, DEXA or hydrostatic weighing are gold standards.
- For men: athletes 6–13%, fitness 14–17%, average 18–24%, obese 25%+. For women: athletes 14–20%, fitness 21–24%, average 25–31%, obese 32%+. Essential fat (minimum for health) is 2–5% for men, 10–13% for women.
- Fat tends to deposit around the waist and hips. Measuring circumferences relative to height provides a reasonable proxy without equipment. The formula was validated against hydrostatic weighing by the US DoD.
- BMI uses only weight and height — it can't distinguish muscle from fat, so a muscular athlete may show "obese" BMI. Body fat percentage directly estimates fat mass, making it more useful for body composition goals.
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