Body Fat Calculator — US Navy tape method
Body-fat percentage tells you what your weight is made of, which BMI cannot. The US Navy circumference method needs nothing but a tape measure and gets within a few percentage points for most people.
Estimate your body fat
- Body fat
- 16.7 %
- Fat mass
- 12.0 kg
- Lean mass
- 60.0 kg
- Healthy range
- 10–20 %
Results are estimates for general guidance and are not medical advice. See our medical disclaimer.
How to measure correctly
Measure first thing in the morning, unclothed, with the tape snug but not compressing skin. Take each measurement twice and average it.
- Neck — just below the larynx, tape sloping slightly down at the front
- Waist — at the navel for men, at the narrowest point for women
- Hips (women) — at the widest point of the glutes
Healthy body-fat ranges
Men typically sit healthy between 10 and 20 percent, women between 18 and 28 percent. Essential fat — about 3 percent for men and 12 percent for women — should never be a target.
Track the trend, not the reading
Any tape-based estimate carries error. Re-measure every two to four weeks under the same conditions and watch the direction. The progress tracker stores the series for you.
Frequently asked questions
How accurate is the Navy body fat method?
Typically within 3 to 4 percentage points of a DEXA scan when measurements are taken carefully and consistently.
What body fat percentage shows abs?
Usually below about 12 percent for men and below about 20 percent for women, though genetics decide a lot of it.
Do I need a caliper or scan?
Not to make decisions. A tape plus consistent conditions is enough to know whether you are heading in the right direction.