Estimate your body fat percentage with the U.S. Navy tape method — just a few measurements — and see your fitness category, fat mass and lean body mass. No special equipment needed.
cm
cm
cm
cm
kg
Body fat
16.9%
Fitness
Fat mass
11.9 kg
Lean mass
58.1 kg
How to use the body fat calculator
Pick your sex and units, then enter your height and tape measurements — neck and waist (men) or neck, waist and hip (women). Add your weight to also see fat mass and lean mass. The result and category update as you type. Measure on bare skin with a snug, level tape for the best estimate.
Body fat categories
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%+
Frequently asked questions
It uses the U.S. Navy circumference (tape) method, which estimates body fat from your height and a few tape measurements — neck and waist for men, plus hip for women. It is one of the most accessible methods and needs only a tape measure.
Measure with a snug, level tape on bare skin. Neck: just below the larynx. Waist: at the navel for men, at the narrowest point for women. Hip (women): at the widest point. Relax and breathe out normally; take each measurement twice and average them.
For men, roughly 14–17% is the fitness range and 18–24% is average; for women it is about 21–24% and 25–31%. Below those is athletic or essential fat, and above is the obese range. Some body fat is essential for health.
It is typically within about 3–4% of a clinical measurement for most people, which is good for a tape-only method. Very muscular or very lean physiques can read less accurately. For trends, measuring the same way each time matters more than absolute precision.
Lean body mass is everything in your body that is not fat — muscle, bone, organs and water. If you enter your weight, the calculator splits it into fat mass and lean mass, which is useful for tracking changes from training.