Body Fat Calculator
Estimate your body fat percentage from simple measurements.
Your body fat
29.9%
Average
This calculator estimates your body fat percentage with the U.S. Navy circumference method, which uses simple measurements (neck, waist and, for women, hip) along with your height. It's a solid guide with no special scales needed.
How do I measure?
Use a tape measure, snug but not tight: the neck below the Adam's apple, the waist at navel level and (women) the hip at its widest. The method compares these circumferences to your height to estimate your fat.
Frequently asked questions
What body fat percentage is healthy?
It varies by sex. For women, ~21–33% is a normal-healthy range; for men, ~14–25%. Athletes are usually below that. It's a guide, not a diagnosis.
Is the Navy method accurate?
It's a reasonable estimate from measurements, within ±3–4% of clinical methods. What matters is the trend: measure the same way each time to track progress.
How do I lower my body fat?
With a sustained calorie deficit and enough protein to keep muscle. Use our calorie calculator for your daily target.
Your plan, in numbers
You've got your starting point. Work out how many calories to eat per day to lose fat without losing muscle.
Calorie calculator