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Calculate your body fat percentage using the U.S. Navy method. Enter your measurements to find your body fat percentage, lean body mass, and body composition category.
This body fat calculator uses the U.S. Navy method and provides estimates only. Results may vary based on measurement accuracy and individual body composition. For precise body fat assessment, consider DEXA scans or professional hydrostatic weighing.
Body fat percentage is just one indicator of health. Athletes, bodybuilders, and individuals with high muscle mass may see different results. Always consult healthcare professionals for personalized advice.
Body fat percentage is the proportion of your total body weight that consists of fat tissue. It's a more accurate measure of fitness than weight alone because it accounts for the difference between fat mass and lean mass (muscle, bone, organs, and water). Understanding your body fat percentage can help you set realistic fitness goals and track your progress more effectively than the scale alone.
This calculator uses the U.S. Navy method developed by Hodgdon and Beckett in 1984. It estimates body fat percentage using circumference measurements of the neck, waist, and hips (for women). The formulas use logarithmic calculations based on these measurements and height.
Men:
Men: BF% = 86.010 x log10(waist - neck) - 70.041 x log10(height) + 36.76Women:
Women: BF% = 163.205 x log10(waist + hip - neck) - 97.684 x log10(height) - 78.387Minimum fat needed for basic health functions. This level is typically seen only in elite athletes and bodybuilders during competition.
Common among athletes and those with high physical conditioning. Visible muscle definition and vascularity.
Ideal range for most men seeking a fit, healthy appearance. Some muscle definition visible.
Healthy range for average men. May have minimal muscle definition.
Increased health risks including heart disease, diabetes, and metabolic disorders.
Minimum fat needed for hormonal function and reproductive health. Only seen in elite female athletes.
Common among female athletes. Very lean with visible muscle tone.
Ideal range for most women seeking a fit appearance. Healthy and sustainable.
Healthy range for average women. Normal body composition.
Increased health risks including hormonal imbalances, heart disease, and diabetes.
The U.S. Navy method is generally accurate within 3-4% of more precise methods like DEXA scans. While not perfect, it provides a good estimate for tracking changes over time. For the most accurate results, take measurements consistently at the same time of day and follow proper measurement techniques.
Healthy body fat ranges differ by gender. For men, 14-24% is considered acceptable to fit, with 6-13% being athletic. For women, 21-31% is acceptable to fit, with 14-20% being athletic. Essential fat levels (2-5% for men, 10-13% for women) should not be maintained long-term.
Body fat percentage directly measures fat tissue, while BMI only considers height and weight. This means muscular individuals may have a high BMI but healthy body fat, while those with little muscle could have normal BMI but high body fat (often called 'skinny fat'). Body fat percentage gives a more complete picture of body composition.
Yes! To preserve muscle while losing fat: maintain a moderate caloric deficit (not too extreme), eat adequate protein (0.7-1g per pound of body weight), perform resistance training, and ensure proper recovery. Rapid weight loss typically results in significant muscle loss.
Measure body fat every 2-4 weeks rather than daily. Body composition changes slowly, and daily measurements can be misleading due to water retention and other factors. Track trends over time rather than focusing on individual measurements.
Women require higher essential fat (10-13% vs 2-5% for men) due to reproductive functions, hormonal regulation, and breast tissue. Very low body fat in women can lead to amenorrhea (loss of menstruation), bone density loss, and other health issues.
Yes. Essential fat is required for normal physiological function. Going below essential levels can cause hormonal disruption, weakened immunity, decreased athletic performance, organ damage, and in severe cases, death. Extremely low body fat should only be achieved temporarily for competitions under professional guidance.
Women store fat differently than men, with more fat typically deposited around the hips and thighs (gynoid pattern) compared to men's abdominal storage (android pattern). Including hip circumference improves accuracy by accounting for these sex-specific fat distribution patterns.