Body Fat Calculator
Estimate your body fat percentage using the U.S. Navy tape-measure method. Accurate for men and women without expensive equipment.
Frequently Asked Questions
What is a healthy body fat percentage?
Healthy body fat ranges differ by sex: for men, 10–20% is healthy (athletes 6–13%, fit 14–17%, average 18–24%, obese 25%+). For women, 18–28% is healthy (athletes 14–20%, fit 21–24%, average 25–31%, obese 32%+). Women naturally carry more body fat due to hormonal and reproductive functions. Essential fat is 2–5% for men and 10–13% for women.
How accurate is the Navy body fat method?
The U.S. Navy circumference method has a margin of error of ±3–4% compared to DEXA (dual-energy X-ray absorptiometry), which is the gold standard. It is substantially more accurate than BMI for estimating body composition and requires only a tape measure. For best results, take measurements in the morning before eating, and repeat 3 times to average.
What is the fastest way to reduce body fat?
A sustained calorie deficit (300–500 calories/day below TDEE) combined with resistance training and adequate protein (0.8–1g per lb bodyweight) produces the best fat-loss results. Aim for 0.5–1% of body weight per week as a maximum fat loss rate. Faster fat loss risks muscle loss. Sleep of 7–9 hours per night and stress reduction also significantly support fat loss.