Body fat calculator
All you need is a tape measure. This uses the U.S. Navy formula, which estimates body fat from your neck, waist and (for women) hip measurements.
U.S. Navy tape-measure method. It’s usually within a few percentage points of lab tests. Measure the same way each time and watch the trend.
How to measure
Use a soft tape measure on bare skin, snug but not squeezing. Neck: just below the Adam’s apple. Waist: at the belly button for men, at the narrowest point for women. Hips (women): at the widest point. Measure in the morning before eating for the most consistent numbers.
Why body fat beats the scale
When you lift weights and lose fat at the same time, the scale can stall while your body fat drops. Tracking body fat or your waist every 2–4 weeks shows progress the scale misses.
Questions
How accurate is the Navy body fat method?
For most people it’s within about 3–4 percentage points of more expensive tests. It’s best for tracking change over time using the same method.
What is a healthy body fat percentage?
Roughly 14–24% for men and 21–31% for women is considered fit to average. Athletes are often lower.
How fast can I lose body fat?
A realistic pace is about 0.5–1% body fat per month, depending on your calorie deficit, protein intake and training.