Health & Wellness
Body Fat Calculator
Estimate body fat percentage from tape measurements using the US Navy method, with an honest note on its error margin.
Interactive tool
Body Fat Calculator
Estimated body fat
20.1%
Reference range
about 10-20% (men)
Where this sits
Above the usual reference range
Choice IQ readout
Accurate to within about 3 to 4 percentage points, which makes it useful for tracking change over months and unreliable for any single reading. Measure at the same points, at the same time of day, with the tape snug but not compressing.
- Measure neck below the larynx, waist at the navel for men or the narrowest point for women, hips at the widest point.
- Compare the trend across months, not the decimal on any one day.
- Reference ranges are general and shift with age. What is appropriate for you is a question for a doctor, not a calculator.
Tool guide
How to use this body fat calculator
Body fat percentage tells you something BMI cannot: how much of your weight is fat rather than muscle. The US Navy tape method estimates it from a few circumference measurements, and it is free, repeatable at home, and roughly as accurate as a consumer bioimpedance scale - which is to say, useful for trends and unreliable for any single reading. Measure consistently and watch the direction, not the decimal.
Formula
US Navy method. Men: 495 / (1.0324 - 0.19077 x log10(waist - neck) + 0.15456 x log10(height)) - 450. Women: 495 / (1.29579 - 0.35004 x log10(waist + hip - neck) + 0.22100 x log10(height)) - 450. All measurements in cm.
Decision guide
When to use this body fat calculator
Best use case
Use this page when you need a quick first estimate before comparing products, lenders, subscriptions, or buying options. It is built for practical planning, not final professional advice.
Inputs needed
Keep these numbers ready: Sex, Height, Neck circumference, Waist circumference, Hip circumference for women. If you are unsure, run one conservative estimate and one optimistic estimate.
Shareable result
After calculating, use the result link to save or share the same inputs. The URL parameters keep the calculation easy to revisit.
Common examples
Readers usually use this tool for tracking a trend with a tape measure, comparing against a smart scale reading, understanding what bmi misses. The best way to read the output is to compare scenarios instead of treating one result as a final answer.
How it works
Body fat percentage tells you something BMI cannot: how much of your weight is fat rather than muscle. The US Navy tape method estimates it from a few circumference measurements, and it is free, repeatable at home, and roughly as accurate as a consumer bioimpedance scale - which is to say, useful for trends and unreliable for any single reading. Measure consistently and watch the direction, not the decimal.
Examples
- Tracking a trend with a tape measure
- Comparing against a smart scale reading
- Understanding what BMI misses
FAQ
How accurate is the US Navy method?
It is typically within about 3 to 4 percentage points of a DEXA scan, which makes it fine for tracking change over months and poor for comparing yourself to a specific target. Consumer bioimpedance scales are in a similar accuracy band.
Where exactly do I measure?
Neck just below the larynx, waist at the navel for men and at the narrowest point for women, hips at the widest point. Keep the tape level and snug without compressing the skin, and use the same points every time.
What is a healthy body fat percentage?
Commonly cited ranges are roughly 10 to 20 percent for men and 18 to 28 percent for women, varying with age. These are general reference ranges, not targets, and what is appropriate for you is a question for a doctor.
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