What is a healthy body fat percentage?

For men 10-20%, for women 18-28% is considered a healthy range.

Is the Navy method accurate?

It is within 3-4% of more expensive methods like DEXA for most people.

How often should I measure?

Monthly is sufficient to track meaningful changes in body composition.

How to Calculate Body Fat Percentage

A body fat calculator estimates the percentage of your body mass composed of fat using simple measurements. It provides a more nuanced health metric than weight alone.

The Formula

Navy Method: BF% = 495 / (1.0324 - 0.19077 x log(W-N) + 0.15456 x log(H)) - 450

Where:

BF%Body Fat Percentage — Proportion of body mass that is fat

WWaist — Waist circumference in cm

NNeck — Neck circumference in cm

HHeight — Height in cm

Step-by-Step Example

Here's how to calculate body fat percentage step by step:

1Take measurements: Measure waist at navel, neck below larynx, and height.
2For women add hip: Women also measure hip circumference at the widest point.
3Apply Navy formula: Plug measurements into the US Navy body fat formula.

Following these 3 steps gives you the final body fat percentage value.

Skip the Math

A man with a 34-inch waist, 15-inch neck, and 70-inch height has approximately 17% body fat using the Navy method.

Use the Free Calculator

Why You Need This Calculation

Body fat percentage is a better indicator of fitness and health than weight or BMI alone.

Common Mistakes

Measuring at inconsistent times.

Always measure first thing in the morning for consistent results.

Pulling the tape too tight.

Keep the tape snug but not compressing the skin.

Comparing across different methods.

Stick to one measurement method for tracking progress over time.