Estimate your body fat using the trusted US Navy Method. Enter your measurements for instant, personalized results — no sign-up required.
📏 Use a flexible tape measure. Measure relaxed, not flexed. Neck: just below the Adam's apple. Waist: narrowest point above navel. Hip (women): widest point of hips.
| Category | Men | Women |
|---|---|---|
| Essential Fat | 2–5% | 10–13% |
| Athlete | 6–13% | 14–20% |
| Fitness | 14–17% | 21–24% |
| Average | 18–24% | 25–31% |
| Obese | 25%+ | 32%+ |
Science-backed strategies for improving your body fat, building lean mass, and sustaining results long term.
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The US Navy Method is a reliable circumference-based formula with a margin of error of approximately 3-4% compared to DEXA scans. It estimates body fat from neck, waist, and hip measurements relative to height. While not as precise as laboratory methods like hydrostatic weighing, it is accurate enough for tracking trends over time and is widely used in military fitness assessments worldwide.
Healthy body fat ranges vary by gender. For men, 6-13% is the athlete range, 14-17% is fitness level, and 18-24% is considered average but healthy. For women, 14-20% is athlete range, 21-24% is fitness level, and 25-31% is average. Essential fat is 2-5% for men and 10-13% for women. Body fat above 25% (men) or 32% (women) is classified as obese and associated with increased health risks.
For neck: hold the tape just below the larynx (Adam's apple) and keep it level all around — do not tilt. For waist: measure at the narrowest point just above the navel while completely relaxed — do not suck in your stomach. For hip circumference (women): measure at the widest point of the hips and buttocks. Take all measurements first thing in the morning before eating for the most consistent results over time.
BMI (Body Mass Index) calculates a ratio of weight to height squared but cannot distinguish between muscle and fat. Body fat percentage directly measures how much of your total body mass is fat tissue — a more accurate indicator of health risk and fitness level. Muscular athletes often have a high BMI but very low body fat. That's why body fat percentage is preferred for fitness assessment, while BMI is mainly used as a quick population-level screening tool.