Calculate your body fat percentage using the US Navy method. See healthy ranges and fitness category. Free body fat calculator. No signup.
Body fat percentage is a more accurate health measure than BMI because it distinguishes fat from muscle. A muscular athlete can have an overweight BMI but healthy 12% body fat. Our calculator uses the US Navy tape method — measuring waist, neck, and height — which is accurate within 3-4% of DEXA scan results for most people.
American Council on Exercise ranges: Essential fat: men 2-5%, women 10-13%. Athletes: men 6-13%, women 14-20%. Fitness: men 14-17%, women 21-24%. Acceptable: men 18-24%, women 25-31%. Obese: men 25%+, women 32%+. Body fat naturally increases with age — the same percentage is slightly less lean at 50 than at 25.
The US Navy circumference method requires only a measuring tape: For men measure neck and waist at navel. For women measure neck, waist, and hips. Height is also needed. A formula developed from military population data estimates body fat from these measurements. Accuracy is best for people in the moderate body fat range — less accurate at very low or very high percentages.
For men: 6-13% is athlete level, 14-17% is fitness level, 18-24% is acceptable health range, 25%+ is considered obese by ACE standards. The sweet spot for health and aesthetics for most men is 10-18% body fat. Below 6% is essential fat and not sustainable long-term.
For women: 14-20% is athlete level, 21-24% is fitness level, 25-31% is acceptable health range, 32%+ is considered obese by ACE standards. Women naturally carry more essential fat than men due to hormonal needs. Most health experts consider 20-28% healthy and sustainable for women.
Key strategies: maintain a moderate calorie deficit of 300-500 per day not large deficits, eat 0.7-1g protein per pound of bodyweight, continue strength training while in deficit, prioritize sleep of 7-9 hours since muscle is built during sleep, and avoid losing more than 1-1.5 lbs per week to minimize muscle loss.
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The Free Body Fat Percentage Calculator — US Navy Method uses the same formulas, rates, and reference data that financial planners, professionals, and government sources publish. Results are estimates intended for planning and education — for situations involving large sums or legal consequences, confirm with a qualified professional before acting.
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