How to measure
- Neck: just below the Adam's apple, tape sloping slightly down to the front.
- Waist: men at the navel; women at the narrowest point.
- Hips (women only): at the widest point of the buttocks.
Stand relaxed, don't suck in, and keep the tape snug but not tight. Measure twice and use the average.
Body fat categories
| Category | Women | Men |
|---|---|---|
| Essential fat | 10–13% | 2–5% |
| Athletes | 14–20% | 6–13% |
| Fitness | 21–24% | 14–17% |
| Average | 25–31% | 18–24% |
| Obese | 32%+ | 25%+ |
Source: American Council on Exercise. The Navy method is usually within 3–4% of lab tests. It's a good way to track change over time, alongside your BMI.
How to use the body fat calculator
- Choose male or female.
- Enter height and weight.
- Measure your neck and waist (and hips if female) with a soft tape measure.
- Read your body fat %, category, fat mass and lean mass.
US Navy body fat formula
All measurements in inches. The method comes from research at the Naval Health Research Center (Hodgdon and Beckett, 1984) and is still used by the US military.
Body fat example
A man who is 5 ft 9 in with a 15 in neck and a 34 in waist has an estimated body fat of about 18%, in the fitness range.
How to lower body fat
- Eat in a moderate calorie deficit (see the calorie deficit guide).
- Keep protein high and lift weights 2–3 times a week.
- Walk daily and sleep 7–9 hours.
Compare with your BMI in our guide BMI vs body fat percentage.
Frequently asked questions
How accurate is the US Navy body fat method?
It is usually within about 3–4 percentage points of more expensive methods like DEXA scans, which is good enough to track progress.
What is a healthy body fat percentage?
For many adults, about 14–24% for men and 21–31% for women falls in the fitness to average range.
Why do women need a hip measurement?
Women store more fat around the hips, so the formula uses hip size to improve accuracy.
Comments & suggestions