Body Fat Calculator & Fat Percentage

Gender

Unit System

Height (cm)

Waist Circumference (cm) — measured at navel

Neck Circumference (cm)

About the Body Fat % Calculator

This calculator estimates your body fat percentage using circumference measurements — no expensive equipment required. It applies the U.S. Navy Method, a clinically validated approach that uses height, waist, neck, and (for women) hip measurements to accurately estimate the proportion of your body that is fat versus lean mass. Tracking body fat percentage is more informative than weight alone for assessing fitness progress.

How to Use

Select your gender and preferred unit system (metric or imperial)
Enter your height, waist circumference (measured at the navel), and neck circumference
Women: also enter hip circumference at the widest point
Click Calculate to see your body fat percentage, category, and lean vs. fat mass breakdown

Formula Used

U.S. Navy Method:
Men: 495 / (1.0324 − 0.19077×log(W−N) + 0.15456×log(H)) − 450

Women: 495 / (1.29579 − 0.35004×log(W+Hip−N) + 0.22100×log(H)) − 450

W = waist (cm), N = neck (cm), H = height (cm), Hip = hip circumference (cm, women only). All measurements in centimetres.

Understanding Your Results

Body Fat % Healthy ranges: Men 10–20%, Women 20–30%. Athletes are typically lower; Essential fat minimums are ~3% (men) and ~10% (women).

Lean Mass Everything that is not fat — muscles, bones, organs, water, and connective tissue. Higher lean mass means a faster metabolism.

Fat Mass The total weight of fat tissue in your body. Some fat is essential for hormone regulation and organ protection; excess fat increases health risks.

Medical Disclaimer

This calculator provides estimates for general informational purposes only. Results are not a substitute for professional medical advice. Consult a qualified healthcare provider for personalized guidance.

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