Body Fat Calculator
Understanding your body fat percentage is a simple way to see where you are on your health journey — and track your progress over time.
Our calculator uses the U.S. Navy Body Fat Formula — a proven, research-backed method trusted for decades — adapted for everyday wellness tracking.
This calculator estimates your body fat percentage and total fat mass using your height, biological sex, and specific body measurements — neck and waist for men, and neck, waist, and hips for women.
Check Body Fat
Enter your measurements below to see your estimated body fat percentage instantly. Check how to measure →
Your Results
Below results are based on the U.S. Navy Body Fat Formula.
How To Measure
Accurate measurements are the key to getting reliable results. All you need is a flexible measuring tape and a minute or two. Follow these simple steps to measure your height, waist or hips, and neck — with small adjustments depending on whether you’re male or female.
Measuring Height
Stand tall without shoes, heels together, and back straight against a wall. Look forward, keeping your chin level. Have someone place a flat object (like a book) on top of your head and mark the point where it meets the wall. Measure from the floor to this point.
Measuring Waist or Hips
Men: Measure your waist at the level of your navel, keeping the tape snug and parallel to the floor.
Women: Measure your waist at the narrowest part of your torso, then measure your hips at the widest point over the buttocks.
Measuring Neck
Wrap the tape around your neck just below the Adam’s apple (for women, at a similar point just below the larynx). Keep the tape angled slightly downward in front and snug but not tight. Relax your shoulders while measuring.
Why It Works?
The U.S. Navy Body Fat Formula is valued for its balance of simplicity and reliability. Originally designed for quick, portable use, it’s been trusted for decades in both professional and everyday wellness settings. By focusing on specific body measurements rather than just weight, it provides a clearer picture of your body composition — especially for those with higher muscle mass or unique body shapes.
FAQs
Find quick answers about measurements, results, and how this calculator works.
Still unsure? Our team is happy to help.
How accurate is this calculator?
This tool uses the U.S. Navy Body Fat Formula, a research-backed method trusted for decades. While it may not be as precise as a clinical scan (like DEXA), it’s reliable for tracking changes over time when measurements are taken consistently.
Do I need a scale to use this calculator?
No — all you need is a soft measuring tape. This method focuses on proportions, making it especially useful if you have more muscle mass or want to track changes without fixating on weight.
What measurements do I need?
Men will measure their neck and waist, while women will measure their neck, waist, and hips. Height is required for everyone. You’ll find step-by-step instructions further up the page.
How often should I measure my body fat?
Every 2–4 weeks is ideal for seeing meaningful trends without being influenced by daily fluctuations.
Can anyone use this calculator?
Yes, it’s suitable for most adults. If you’re under 18 or have specific health conditions, we recommend consulting a healthcare professional before interpreting your results.