Body Fat Calculator
Estimate body fat percentage using the US Navy method.
Measure just below the larynx (Adam's apple), tape slightly sloping down at front.
Measure at the narrowest point, usually at the navel level. Relax and don't suck in.
Body Fat Percentage
18.7%
Within acceptable range but room for improvement.
Healthy range for males: 10-20%
Body Composition
Lean mass = muscles, bones, organs, water
Body Fat Categories (Men)
| Range | Category | Description |
|---|---|---|
| 2-5% | Essential Fat | Minimum needed for survival |
| 6-13% | Athletic | Athletes, visible abs |
| 14-17% | Fitness | Fit, some muscle definition |
| 18-24% | Average | Healthy but less defined |
| 25%+ | Obese | Above healthy range |
Tips for Accurate Measurement
Measure consistently
Same time of day, same conditions. Morning before eating is ideal.
Use a flexible tape
Cloth or plastic measuring tape. Keep it snug but not tight.
Stand straight
Do not suck in your stomach. Breathe normally and relax.
Track over time
Single measurements vary. Track weekly to see real trends.
Note: This is an estimate using the US Navy method. For precise body fat measurement, consider DEXA scans, hydrostatic weighing, or professional assessment.
How accurate is the Navy method?
The US Navy method is reasonably accurate (within 3-4% of DEXA scans) for most people. It's less accurate for very muscular individuals or those with unusual fat distribution.
Why is body fat % better than BMI?
BMI only considers height and weight, so muscular people appear 'overweight'. Body fat % directly measures fat regardless of muscle mass, giving a better health picture.
What's the best way to reduce body fat?
Combine strength training (preserves muscle) with cardio and a moderate calorie deficit. Aim to lose 0.5-1% body fat per month for sustainable results.
How often should I measure?
Weekly or bi-weekly is sufficient. Body fat changes slowly, and daily measurements show too much normal variation.