How do I calculate body fat percentage at home?

The most accurate home method is the US Navy Circumference Method. For men: measure waist and neck. For women: measure waist, hip, and neck. Use a flexible tape measure, and measure to the nearest 0.5 cm. Our calculator gives instant results accurate within 2–3% of DEXA scan.

What is a healthy body fat percentage?

For men, healthy body fat is 10–20%. For women, healthy is 18–28%. Athletes typically have 6–13% (men) and 14–20% (women). Essential fat (minimum for survival) is 3–5% for men and 10–13% for women.

Body Fat Calculator — Free Navy Circumference Method (2026)

📊 Body Fat % Calculator

US Navy circumference method · Accurate to ±2–3% · Measures fat mass, lean mass & category

Sex

Age

Height (cm)

Weight (kg)

Neck (cm)Below larynx, sloping downward

Waist (cm)At narrowest point (men: at navel)

Hip (cm) — women onlyAt widest point of hips/buttocks

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Body Fat %

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Fat Mass

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Lean Mass

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💡 Your Recommendations

⚠️ Circumference methods estimate body fat ±2–3% vs DEXA. Individual variation in bone density and body proportions affects accuracy.

Body Fat % Reference Ranges — Men & Women

The following ranges are based on the American Council on Exercise (ACE) body fat classification system, widely used by fitness professionals.

Men

Category	Body Fat %
Essential Fat	2–5%
Athletic	6–13%
Fitness	14–17%
Average	18–24%
Obese	25%+

Women

Category	Body Fat %
Essential Fat	10–13%
Athletic	14–20%
Fitness	21–24%
Average	25–31%
Obese	32%+

How to Measure for the Navy Method

Neck: Measure just below the larynx (Adam's apple), with the tape sloping slightly downward at the front. Do not flex or tilt your head.
Waist (men): Measure at the level of the navel, with the abdomen relaxed (not sucked in).
Waist (women): Measure at the narrowest point of the waist, between the ribs and hip bones.
Hip (women only): Measure at the widest point of the hips and buttocks, with feet together.

Take each measurement twice and use the average. Use a flexible, non-elastic tape measure for best results.

Frequently Asked Questions

For men, healthy body fat is 10–20%. For women, 18–28% is healthy. Athletes typically have lower ranges (6–13% men, 14–20% women). Essential fat — the minimum needed for survival and hormonal health — is 3–5% for men and 10–13% for women.

The US Navy circumference method has been validated against DEXA scanning and shows an accuracy of ±2–3% when measurements are taken correctly. It is less accurate than DEXA but significantly more accessible. It tends to underestimate body fat in very lean individuals and overestimate in those with unusual body proportions.

Reducing body fat requires a sustained calorie deficit combined with resistance training to preserve muscle mass. Use our calorie calculator to find your TDEE. High protein intake (1.6–2.2 g/kg) during fat loss is critical for maintaining lean mass. Most people lose 0.3–0.5% body fat per week on a well-structured programme.

Body fat percentage is more accurate than BMI for assessing health risk in individuals, because it directly measures the ratio of fat to lean tissue. BMI cannot distinguish between muscle and fat. However, BMI is easier to measure and remains a useful population-level screening tool. Using both together gives a fuller picture.