Estimate your body fat percentage with just a tape measure. This calculator uses the US Navy circumference method, which needs your height, neck and waist (plus hips for women).
Loading the tool…
How to measure
- Height: standing straight, without shoes.
- Neck: just below the Adam’s apple, with the tape sloping slightly down at the front.
- Waist: men at the navel; women at the narrowest point, usually just above the navel. Breathe out normally, don’t suck in.
- Hips (women): at the widest point of the buttocks.
Measure on bare skin with the tape level and snug but not pressing in. Take each measurement twice and use the average.
Body fat 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% or more | 32% or more |
Ranges from the American Council on Exercise. Women naturally carry more essential fat than men.
Worked example
A man 178 cm tall with a 38 cm neck and 86 cm waist has an estimated 17.2% body fat, in the fitness range. If his waist were 96 cm, the estimate would rise to about 24%.
How accurate is it?
Tape-measure methods are usually within about 3 to 4 percentage points of more precise tests such as DEXA scans. They’re most useful for tracking change over time with the same method. BMI doesn’t measure fat at all, so this can be a better guide for muscular people.
Frequently asked questions
What is a healthy body fat percentage?
Roughly 14% to 24% for men and 21% to 31% for women falls in the fitness and average ranges, but healthy levels vary with age.
Is the US Navy method accurate?
It’s a reasonable estimate, usually within 3 to 4 percentage points. Consistency of measurement matters most.
Is body fat better than BMI?
It can be, because BMI can’t tell fat from muscle. Waist size alone is also a useful health indicator.
How often should I measure?
Every 2 to 4 weeks is enough to see real change, at the same time of day.
Sources
Last updated: