Calculate Body Fat %

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Navy Method

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Validated Formula

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Completely Free

Gender

Height (cm)

Weight (kg)

Neck Circumference (cm)

Waist Circumference (cm)

Body Fat Percentage

50%

Body Fat Category -

Lean Body Mass

Interpretation

⚠️ Medical Disclaimer: This calculator estimates body fat using the Navy method formula. It's not as accurate as DEXA scans or hydrostatic weighing. Use for tracking progress over time rather than absolute accuracy. Consult healthcare provider for medical body composition assessment.

Last updated: April 19, 2026

📋 What to Do Next:

Measure accurately: Measurements over bone provide most accurate results. Use flexible tape measure.
Track quarterly: Retest every 3 months to monitor body composition changes independent of weight
Combine with BMI: Use both metrics for complete picture—BMI shows weight, body fat shows composition
Adjust training: If body fat is high, increase cardio; if low and strength goals, focus on resistance training
Consider lab testing: For competitive athletes, DEXA or hydrostatic testing provides precise body composition

Frequently Asked Questions

What's the difference between body fat percentage and BMI?

BMI is weight relative to height (simple but inaccurate). Body fat percentage shows actual fat mass vs. muscle. Someone muscular can have high BMI but low body fat. Conversely, someone can have normal BMI but high body fat ("skinny fat"). For accurate health assessment, both matter—use together for complete picture.

What's a healthy body fat percentage?

Essential fat: 2-5% (men), 10-13% (women—includes reproductive fat). Athletes: 6-13% (men), 14-20% (women). Fitness: 14-17% (men), 21-24% (women). Average: 18-25% (men), 25-31% (women). Obese: 25%+ (men), 32%+ (women). Goals depend on health, fitness level, and genetics. Healthy ranges: 15-25% men, 20-32% women.

How accurate is the Navy method?

Navy method is ±3-4% accurate compared to DEXA scans. Good for tracking trends but not absolute precision. Accuracy varies by body shape—very muscular or obese individuals may see larger errors. For fitness tracking, the key is consistency (measure same time, conditions) so percentage changes reflect true composition shifts, not measurement error.

Why is body fat percentage better than scale weight?

Scale weight includes muscle, water, organs, bones—not just fat. Someone building muscle while losing fat sees no scale change despite improving composition. Body fat percentage isolates actual adipose tissue, better reflecting health changes. Muscle weighs more than fat, so scale can be misleading during exercise.

Can I reduce body fat percentage without losing total weight?

Yes! Building muscle while losing fat keeps weight stable but improves body composition. This is "body recomposition"—achieved through resistance training + adequate protein + moderate calorie deficit. Takes longer than pure weight loss but results in better aesthetics and strength. Requires patience; scale won't reflect improvements immediately.

What factors affect body fat accuracy measurements?

Hydration status significantly affects accuracy—dehydration inflates measurements. Recent workouts cause inflammation/swelling (temporary). Time of day (morning vs. evening) changes body volume. Menstrual cycle affects water retention in women. For most accurate tracking: measure morning, same time weekly, same conditions, average multiple weeks.