Body Fat Calculator

Estimate body fat percentage using the Navy body fat formula.

Waist (cm)

Neck (cm)

Height (cm)

Results

Body Fat %23.5

CategoryAverage

Lean Mass % (approx)76.5

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What is Body Fat?

Body fat percentage is the proportion of fat tissue in your body relative to total body weight. It's a more accurate measure of fitness than BMI because it distinguishes between fat and muscle mass.

The US Navy method estimates body fat using waist, neck, and height measurements. It's reasonably accurate for most people without requiring specialized equipment.

Formula

Male Body Fat % = 86.010 × log₁₀(waist − neck) − 70.041 × log₁₀(height) + 36.76

Categories (male): - Essential fat: 2-5% - Athletic: 6-13% - Fit: 14-17% - Average: 18-24% - Above average: 25%+

How to use this Body Fat Calculator?

1. Measure waist at navel level. 2. Measure neck just below the Adam's apple. 3. Enter your height. 4. See your estimated body fat percentage.

Frequently asked questions

What is a healthy body fat percentage?

For men: 10-20% is healthy. For women: 18-28% is healthy. Athletes may be lower. Essential fat (minimum for survival): 2-5% for men, 10-13% for women.

Is body fat % better than BMI?

Yes, body fat % is more accurate because it accounts for muscle mass. A muscular person may have high BMI but healthy body fat.

How to reduce body fat?

Maintain a calorie deficit (eat less than you burn), strength train to preserve muscle, eat adequate protein (1.6-2g per kg), sleep 7-9 hours, and manage stress.

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