Body Fat Calculator
U.S. Navy method — uses a tape measure at your neck, waist, and (for women) hips. Accurate within 3–4% of a DEXA scan for most people. Free, no signup.
Measurements
How it's calculated
The U.S. Navy formula uses log-based regressions on circumference measurements. Tape goes around the smallest part of your neck (just below the larynx), the narrowest part of your waist (men: at the navel; women: at the smallest point), and for women, the widest part of your hips.
Formulas (cm)
Body fat reference ranges
| Category | Men | Women |
|---|---|---|
| Essential fat | 2–5% | 10–13% |
| Athletes | 6–13% | 14–20% |
| Fitness | 14–17% | 21–24% |
| Average | 18–24% | 25–31% |
| Above average | 25%+ | 32%+ |
FAQ
How accurate is the Navy method?
Within 3–4% of DEXA for most adults. More accurate than BMI, similar to calipers, far cheaper than a DEXA scan.
What's a healthy body fat percentage?
Men: 10–20% (athletic 6–13%). Women: 18–28% (athletic 14–20%). Below essential ranges can disrupt hormones.
Why measure circumference, not pinch fat?
Tape measurements are reproducible — calipers depend heavily on the technician. The Navy method was specifically designed for ease and consistency.
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FitBear graphs your weight, body fat, and lean mass trends over time — and connects them to your training output.
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