Body Fat Calculator
Estimate your body fat percentage using the Navy Method
Track your body composition over time with Progress
What is body fat percentage?
Body fat percentage is the proportion of your total body weight that comes from fat. Unlike BMI, it gives you a clearer picture of your body composition by separating fat from lean mass like muscle, bone, and organs.
Everyone needs some body fat. It protects your organs, insulates your body, and stores energy. What varies from person to person is how much fat is healthy, and that depends on your sex, age, and individual goals.
Track your body fat alongside other measurements with Progress.
Your body is more than one number
Body fat percentage is a useful metric, but it's just one piece of the puzzle. When you track it over time alongside other measurements, you get a much fuller picture of what's actually happening. That's how you spot real trends, stay motivated, and make changes that last.
How the Navy Method works
The U.S. Navy Method estimates body fat using simple tape measurements. It was developed as a practical way to assess body composition without specialised equipment.
For men, the formula uses your neck circumference, waist circumference, and height. For women, it adds a hip measurement to account for differences in how the body stores fat.
The calculation uses logarithmic formulas to estimate the relationship between these circumference measurements and body density. It's generally accurate to within 3-4% of more advanced methods like DEXA scans.
How to take your measurements
Use a soft tape measure against bare skin. Keep the tape snug but not tight, and don't hold your breath. Measure at the same time of day for the most consistent results.
- Neck: Measure just below the larynx (Adam's apple). The tape should slope slightly downward at the front.
- Waist: Measure at your navel. Stand relaxed and don't pull your stomach in.
- Hips (women): Measure at the widest point of your hips and buttocks.
- Height: Stand tall against a wall without shoes.
Body fat percentage ranges
These ranges are based on guidelines from the American Council on Exercise. They're general guidelines, not strict rules. Every body is different.
Men
| Category | Body Fat % | What It Means |
|---|---|---|
| Essential Fat | 2 – 5% | The minimum your body needs to function |
| Athletic | 6 – 13% | Common among athletes and those with high training volume |
| Fitness | 14 – 17% | A healthy range for people who exercise regularly |
| Average | 18 – 24% | A typical range for most men |
| Above Average | 25%+ | A starting point for change, not a label |
Women
| Category | Body Fat % | What It Means |
|---|---|---|
| Essential Fat | 10 – 13% | The minimum your body needs to function |
| Athletic | 14 – 20% | Common among athletes and those with high training volume |
| Fitness | 21 – 24% | A healthy range for people who exercise regularly |
| Average | 25 – 31% | A typical range for most women |
| Above Average | 32%+ | A starting point for change, not a label |
Body fat percentage is an estimate, not a diagnosis. For the most complete picture of your health, track it over time alongside other metrics like body measurements and how you feel.
Frequently Asked Questions
What is the Navy Method for body fat?
The U.S. Navy Method estimates body fat percentage using simple body measurements. For men, it uses neck, waist, and height. For women, it adds a hip measurement. The formula was developed by the U.S. Navy as a practical way to assess body composition without specialised equipment.
How accurate is the Navy Method body fat calculator?
The Navy Method is generally accurate to within 3-4% of more advanced methods like DEXA scans. It's most useful for tracking trends over time rather than pinpointing an exact number. Consistency matters more than precision: measure the same way each time, and the trend will tell you what you need to know.
What is a healthy body fat percentage?
Healthy body fat ranges differ by sex. For men, 14-24% is considered a typical healthy range. For women, it's 21-31%. These ranges are broad because every body is different. What matters most is how you feel and the trend over time, not a single number.
How do I measure my neck, waist, and hips?
Use a soft tape measure against bare skin. Neck: measure just below the larynx (Adam's apple), tape sloping slightly downward at the front. Waist: measure at the navel. Hips (women): measure at the widest point of your hips and buttocks. Keep the tape snug but not tight, and don't hold your breath.
How often should I check my body fat percentage?
Every two to four weeks is a good rhythm. Body fat changes slowly, so measuring too often can feel discouraging. What matters most is the long-term trend. Progress can track your body measurements over time and show you how your body composition is changing.
Track your body fat and measurements over time with Progress