Body Fat Percentage Calculator
Estimate your body fat using the US Navy method and a tape measure. See healthy ranges adjusted for Asian bodies, which tend to carry more fat at the same BMI.
This body fat calculator estimates the percentage of your weight that is fat using the US Navy method, which relies on simple tape measurements of your neck, waist, and, for women, hips, along with your height. Because it distinguishes fat from muscle and bone, body fat percentage often tells you more about your health and fitness than weight or BMI alone. Two people at the same weight can look and feel very different depending on how much of that weight is muscle.
It is for anyone who wants to track body composition rather than just the scale, including people who are strength training and may see their weight hold steady while their shape changes. It is particularly useful across Asia, where a normal weight can still hide a high fat percentage and low muscle, a pattern sometimes called skinny fat.
To read your result, compare it against the healthy ranges shown for your sex and age, remembering that women naturally and healthily carry more body fat than men. If your figure is higher than the healthy range, a gradual fat loss approach that combines a modest calorie deficit with resistance training works best, since it lowers fat while protecting muscle. Take your measurements the same way each time for consistent tracking. For healthy targets and what the numbers really mean, read our body fat percentage guide.
Enter Your Measurements
🟫 Your Body Fat Estimate
⚚️ Health disclaimer: This calculator gives general estimates for educational purposes only. It is not medical advice and is not a substitute for guidance from a qualified doctor or dietitian. The Navy method is an estimate and accuracy depends on measurement technique. If you have any health concerns, please speak with a healthcare professional.
Two supplements that support healthy body composition are omega-3 fish oil, which supports heart and metabolic health, and green tea extract, which is sometimes used to support metabolism. Neither lowers body fat on its own, but they can complement a sensible diet and training plan. You can find omega-3 and metabolism support on iHerb. Supplements support a good diet, they do not replace it.
We may earn a commission from purchases made through links on this page, at no extra cost to you.How to Use This Calculator
Grab a tape measure
Use a flexible cloth or fabric tape. Measure against bare skin, standing relaxed, breathing normally.
Measure carefully
Neck below the larynx, waist at the navel for men or narrowest point for women, and hips at the widest point for women.
Read your result
See your estimated body fat percentage and where it sits, with healthy ranges for Asian bodies.
Frequently Asked Questions
How does the US Navy body fat method work?
The US Navy method estimates body fat from simple tape measurements. For men it uses height, neck, and waist. For women it adds the hip measurement. These are entered into a formula validated against more precise methods. It is not as accurate as a DEXA scan, but it is free, repeatable, and good for tracking change over time.
What is a healthy body fat percentage for Asians?
General healthy ranges are roughly 14 to 24 percent for men and 21 to 31 percent for women, with athletes lower. Research suggests people of Asian descent tend to carry more body fat at the same BMI, so the upper end of healthy may sit a little lower and metabolic risk can begin earlier. Use the ranges as a guide and focus on trends rather than a single number.
How accurate is the Navy body fat calculator?
The Navy method has an error margin of roughly 3 to 4 percent compared with laboratory methods when measurements are taken carefully. Accuracy depends heavily on measuring at the right spots and pulling the tape snug but not tight. It is most useful for tracking your own change over weeks and months, rather than as an exact single reading.
Where do I measure my waist, neck, and hips?
Measure the neck just below the larynx, sloping slightly down to the front. Measure the waist at the navel for men, and at the narrowest point for women. Measure hips at the widest point of the buttocks. Stand relaxed, breathe normally, and keep the tape level and snug without compressing the skin.
Why use body fat percentage instead of BMI?
BMI only uses height and weight, so it cannot tell muscle from fat. A muscular person can have a high BMI with low body fat, while someone at a normal BMI can carry a lot of fat, often called skinny fat, which is more common in Asian populations. Body fat percentage gives a clearer picture of body composition and metabolic risk.
Body fat, BMI, and Asian bodies
Body fat percentage tells you how much of your body weight is fat, as opposed to muscle, bone, organs, and water. It is a more meaningful measure of body composition than weight or BMI alone, because two people at the same weight can have very different amounts of muscle and fat. The US Navy method used here estimates body fat from a handful of tape measurements, which makes it free and easy to repeat at home, even if it is less precise than a laboratory scan.
This matters especially for people of Asian descent. Research consistently shows that at the same BMI, Asians tend to carry more body fat and more of the harmful fat that sits around the organs. This is part of why a person can look slim, sit at a normal BMI, and still carry enough internal fat to raise their risk of diabetes and heart disease, a pattern sometimes described as skinny fat. Looking at body fat percentage, rather than weight alone, helps catch this earlier.
Reading your result sensibly
Treat the number as a starting point and a way to track change, not a verdict. Measurement technique introduces a few percentage points of error, so the trend over weeks and months is far more useful than a single reading. Healthy body fat also shifts with age and naturally differs between men and women. If your result concerns you, or you are planning a significant change to your training or diet, a doctor or a trained body composition assessor can give you a clearer and more personal picture.
Sources: US Navy body fat formula; American Council on Exercise body fat norms; WHO Asia-Pacific guidance on body composition risk.