Learning how to calculate your body fat percentage gives you a better picture of your fitness than the scale alone. Two people can weigh the same but carry very different amounts of muscle and fat, and body fat percentage is what tells them apart. The good news is you do not need a lab. This guide shows you the U.S. Navy tape method, walks through an example, and gives you a free body fat calculator plus a printable chart and tracker.
Last updated: July 24, 2026. The U.S. Navy method estimates body fat from a few tape measurements and your height.
How to Calculate Your Body Fat Percentage: Quick Facts
Last updated: July 24, 2026
- Method: the U.S. Navy tape formula, no scale needed.
- Men measure: height, neck, and waist.
- Women measure: height, neck, waist, and hips.
- Fitness range: about 14 to 17% for men, 21 to 24% for women.
- Fastest way: use our free body fat calculator.
Step 1: Take Your Measurements
Grab a soft cloth tape measure. Measure your height standing tall without shoes. Measure your neck just below the larynx, with the tape sloping slightly downward at the front. Men measure the waist at the navel, while women measure the waist at its narrowest point and also measure the hips at the widest part. Keep the tape snug but not tight, breathe normally, and measure twice to be sure.
Step 2: Run the Numbers
The Navy formula uses the difference between your waist and neck, along with your height, to estimate body fat. The math involves logarithms, so it is easiest to let a calculator handle it. As an example, a man who is 70 inches tall with a 15-inch neck and a 34-inch waist comes out to about 17.5% body fat, which sits at the top of the fitness range. Women add their hip measurement to the equation.
The Fastest Way: Body Fat Calculator
Skip the logarithms with our free Body Fat Calculator. Choose your sex and units, enter your measurements, and it returns your estimated body fat percentage and the category it falls in. It works in inches or centimeters and takes about thirty seconds.
Body Fat Percentage Categories
| Category | Men | Women |
|---|---|---|
| Essential fat | 2 to 5% | 10 to 13% |
| Athlete | 6 to 13% | 14 to 20% |
| Fitness | 14 to 17% | 21 to 24% |
| Average | 18 to 24% | 25 to 31% |
| Above average | 25% and up | 32% and up |
The printable chart above adds a measuring guide and a tracker so you can log your numbers and watch the trend over time.
More Free Fitness Tools
- Body Fat Calculator – estimate body fat with the Navy method.
- BMI Calculator – your Body Mass Index in metric or imperial.
- Calorie Calculator – daily calorie needs from BMR and activity.
- All Fitness Calculators
Frequently Asked Questions: Body Fat
How accurate is the Navy body fat method?
The Navy tape method is usually within about 3 to 4 percentage points of a DEXA scan for most people. It is an estimate, so it is best used to track changes over time rather than as an exact clinical number.
What is a healthy body fat percentage?
For men, the fitness range is roughly 14 to 17% and average is 18 to 24%. For women, fitness is about 21 to 24% and average is 25 to 31%. Some essential fat is necessary for health, so extremely low numbers are not a goal for most people.
Should I use body fat percentage or BMI?
Both are useful. BMI is fast but cannot separate muscle from fat, while body fat percentage estimates how much of your weight is fat. Tracking both together gives you the clearest view of your progress.
This article is general information, not medical advice. Body fat estimates are a screening tool. Talk to a healthcare professional about your individual health and goals.
