How to use the Body Fat Calculator
- Choose your sex and enter height and weight.
- Measure your neck just below the Adam's apple.
- Measure your waist: at the navel for men, at the narrowest point for women.
- Women also measure the hips at the widest point. Read your body fat percentage and category.
Formula used
All measurements in cm.
| ACE category | Men | Women |
|---|---|---|
| Essential fat | 2–5% | 10–13% |
| Athletes | 6–13% | 14–20% |
| Fitness | 14–17% | 21–24% |
| Average | 18–24% | 25–31% |
| Obese | 25% + | 32% + |
Worked examples
| Person | Measurements (cm) | Body fat |
|---|---|---|
| Man, 178 cm | Waist 85, neck 38 | 16.4% |
| Man, 175 cm | Waist 95, neck 40 | 22.7% |
| Woman, 163 cm | Waist 75, hips 100, neck 33 | 30.0% |
| Woman, 160 cm | Waist 85, hips 105, neck 35 | 37.1% |
How accurate is the tape method?
The Navy method is usually within 3 to 4 percentage points of lab methods such as DEXA, as long as you measure carefully. Measure in the morning, keep the tape level and snug but not tight, and take the average of three readings. Compare with your BMI and ideal weight.
Medical note: this tool gives general estimates for healthy adults. It is not a diagnosis. Talk to a doctor or registered dietitian before making big changes, especially if you are pregnant, under 18, an athlete or living with a health condition.
Frequently asked questions
What is a healthy body fat percentage?
For men about 14% to 24%, and for women about 21% to 31%, depending on age. Athletes are often lower.
Why do women have more body fat?
Women need more essential fat for hormones and reproduction, so healthy ranges are higher.
Is body fat better than BMI?
Body fat tells you more about composition, especially for muscular or very lean people. BMI is quicker but cannot tell muscle from fat.
Where exactly do I measure my waist?
Men measure horizontally at the navel. Women measure at the narrowest part of the waist, usually just above the navel.
How can I lower my body fat?
A small calorie deficit, enough protein, strength training and good sleep. Use the Calorie Calculator to set a target.
Sources and references
Our team builds and tests every tool by hand, checks each formula against official sources (IRS, HMRC, the Income Tax Department of India, CBSE, NHS, WHO) and reviews pages whenever rules change. Last reviewed on . Spotted a mistake? Tell us.