Body Fat Calculator
Estimate your body fat percentage with just a tape measure. Uses the US Navy circumference method — quick, repeatable and free.
Measurements
Measure at the navel.
The US Navy method, explained
The US Navy formula uses simple tape measurements — neck, waist (and hips for women) along with height — to estimate body fat percentage. Originally developed for military fitness assessments, it remains one of the most accessible methods for tracking body composition at home.
Pair this with the TDEE and Macro calculators to design a plan that targets fat loss while preserving muscle.
What your body-fat estimate means
The percentage shown is an estimate of how much of your total body weight is fat mass, based on tape measurements around the neck, waist and (for women) hips. It's a directional number, not a clinical measurement — DEXA or hydrostatic weighing are more accurate but far less accessible.
Trend matters more than the single value. Retake the measurements every 2–4 weeks under the same conditions (morning, same tape tension) and watch the direction over time.
When to use the body-fat calculator
Use it to sanity-check progress on a cut or a bulk, or as a healthier alternative to the scale when your training and diet are dialled in.
Skip it in the first week of very low-calorie dieting — water shifts around measurement sites can make the number look better or worse than reality.
Frequently asked questions
How accurate is the US Navy method?+
It typically falls within ±3–4% of a DEXA scan for most people — accurate enough for tracking trends month to month.
Where do I measure?+
Waist: at the navel for men, narrowest point for women. Neck: just below the larynx. Hip (women): widest point of the hips/glutes.
What's a healthy body fat range?+
Men: ~10–20%. Women: ~18–28%. Athletes typically sit at the lower end. Essential fat is around 3% (men) and 12% (women).
Should I track BF% daily?+
No. Measure once every 2–4 weeks under the same conditions (morning, no food/water) for the most reliable trend.
Health disclaimer: Caloritix provides estimate-based health and fitness calculators for general educational purposes only. Results are not medical advice and should not replace guidance from a qualified healthcare professional.