Estimate your body fat percentage using the US Navy circumference method. More practical than skinfold calipers — only a measuring tape needed.
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Waist: at the navel level. Neck: just below the larynx (Adam's apple). Hip (women): widest point around the glutes.
Women need hip measurement — the field appears automatically.
Use the same unit throughout. Result appears instantly.
Uses the US Navy circumference method:
All measurements in centimetres. This method is used by the US military for fitness assessments and is accurate to ±3–4% for most people.
The US Navy method is accurate to ±3–4% for most people. It is less accurate at very low or very high body fat levels. DEXA scan is the gold standard but requires specialist equipment.
Men: 18–25% is average, 14–18% is fitness level. Women: 25–32% is average, 21–25% is fitness. Athletes are typically 6–13% (men) and 14–21% (women).
Women require more essential fat for hormonal function and reproductive health. The minimum essential fat is ~3% for men and ~12% for women.
At the navel — not the narrowest point. Keep the tape horizontal and snug but not tight. Exhale normally before measuring.
For men: Essential fat 2-5%, Athletic 6-13%, Fitness 14-17%, Acceptable 18-24%, Obese 25%+. For women: Essential 10-13%, Athletic 14-20%, Fitness 21-24%, Acceptable 25-31%, Obese 32%+.