Health

Body Fat Calculator

Estimate your body fat percentage using the US Navy method with accuracy within 1-3% of DEXA scans

Quick Answer:Healthy body fat ranges in 2026 are 10-20% for men and 18-28% for women according to the American Council on Exercise. The US Navy method provides accuracy within 1-3% of DEXA scans.

Measurements

Gender

Unit System

Height (cm)

Waist (cm)

Neck (cm)

Hip (cm)

Body Fat Percentage

Calculating... US Navy Method

Fat Mass

Lean Mass

BF Category

Navy Fitness Standard

Visual Comparison

Essential Fat2-5%

Athlete6-13%

Fitness14-17%

Your Body Fat--%

Expert Insight 2026 Pro Tip

The US Navy body fat method remains one of the most practical field-assessment tools in 2026. While DEXA and BodPod provide lab-grade accuracy, the Navy formula correlates within 1-3% for most body types. For best results, measure at the same time of day, ideally in the morning before eating. Keep the tape snug but not compressing. Track trends over weeks rather than fixating on single readings, since hydration and meal timing can cause fluctuations of 1-2% between measurements.

Frequently Asked Questions

How accurate is the US Navy body fat method?

The US Navy body fat method provides estimates within 1-3% of DEXA scan results for most individuals. It uses circumference measurements of the neck, waist, and hip to calculate body fat percentage using a logarithmic formula. While not as precise as hydrostatic weighing or DEXA, it is widely used by military organizations and fitness professionals because it requires only a tape measure. Accuracy can vary for individuals with unusual body compositions, such as very muscular athletes or those with significant visceral fat deposits. For the most reliable results, take measurements in the morning before eating and use consistent techniques each time you measure.

What is a healthy body fat percentage for men and women?

Healthy body fat percentages differ significantly between men and women due to essential fat requirements. According to the American Council on Exercise, men should aim for 10-20% body fat for general fitness, while women should target 18-28%. Essential fat levels are 2-5% for men and 10-13% for women, below which serious health risks arise. Athletes typically maintain 6-13% for men and 14-20% for women. Body fat above 25% for men or 32% for women is classified as obese. These ranges account for age-related changes, as body fat naturally increases with aging even at the same weight due to shifts in body composition and hormonal changes.

How do I measure my waist and neck circumference correctly?

Proper measurement technique is crucial for accurate body fat calculations. For the waist, measure at the narrowest point of your natural waistline, typically at the level of the navel for men, or at the narrowest point between the ribs and hip bones. Keep the tape horizontal and snug but not compressing the skin. For the neck, measure just below the larynx (Adam's apple) with the tape sloping slightly downward at the front. Women should also measure the hips at the widest point of the buttocks. Take all measurements while standing relaxed, not flexing, and ideally first thing in the morning. Take each measurement twice and use the average for best accuracy.