Body Fat Percentage Calculator – U.S. Navy Method
Use this Body Fat Percentage Calculator to estimate your body fat using the U.S. Navy method. Enter your measurements in centimeters, and optionally your weight in kilograms, to see body fat %, fat mass, and lean body mass.
Enter Your Details
Tip: Measure snugly but not tight. Keep the tape parallel to the floor.
Formula Used
- Men: %Fat = 495 ÷ [1.0324 − 0.19077×log10(waist − neck) + 0.15456×log10(height)] − 450
- Women: %Fat = 495 ÷ [1.29579 − 0.35004×log10(waist + hip − neck) + 0.22100×log10(height)] − 450
- All lengths in centimeters. log10 = base-10 logarithm.
- Optional: Fat Mass = Weight × (%Fat/100); Lean Body Mass = Weight − Fat Mass
Body Fat Categories
- Men: Essential 2–5%, Athletes 6–13%, Fitness 14–17%, Average 18–24%, Obese 25%+
- Women: Essential 10–13%, Athletes 14–20%, Fitness 21–24%, Average 25–31%, Obese 32%+
Where Can You Use This Body Fat Percentage Calculator?
You can use this Body Fat Percentage Calculator to understand your body composition, set better fitness goals, and track progress along with your weight and measurements.
Setting Fitness & Gym Goals
Use your body fat percentage to set realistic fat-loss or muscle-gain targets instead of only looking at the scale weight.
Tracking Weight Loss Progress
Check whether you are losing fat, muscle, or both, and adjust your diet and exercise plan based on changes in body fat %.
Understanding Health Risks
Compare your result with healthy body fat ranges for men and women to see if you are closer to athletic, average, or obese categories.
Sports & Performance Training
Athletes and sportspersons can monitor body fat levels in different seasons to stay within their ideal performance range.
Sharing Data with Trainer or Dietitian
Share your body fat %, fat mass, and lean mass with your coach, nutritionist, or doctor to get a more personalised workout or diet plan.
Monitoring Changes at Home
Measure and enter your values every few weeks to see long-term trends and keep a simple record of your body composition journey.
Body Fat Percentage Calculator – FAQ
It uses the U.S. Navy method. For men, the formula is based on height, neck, and waist. For women, it uses height, neck, waist, and hip measurements, all entered in centimeters.
Everyone needs height, neck, and waist in centimeters. Women also need a hip measurement. You can optionally add your weight in kilograms to calculate fat mass and lean body mass.
Neck: just below the larynx, with the tape slightly sloping down in front. Waist: around the narrowest part of your torso, or at the navel if unsure. Hip (women): around the widest part of the hips and buttocks.
It gives a practical estimate for most people when you measure correctly. However, methods like DEXA scans or Bod Pod are more accurate and are used for clinical or sports science purposes.
No. Weight is optional. Without weight, you will still see your estimated body fat percentage. If you add weight, the tool also shows fat mass and lean body mass in kilograms.
No. This calculator is for information and general fitness guidance only. For medical advice, weight management, or health risks, always consult your doctor or a qualified health professional.
