How to measure for the body fat calculator
Use a soft, non stretchy tape measure against bare skin. Stand up straight and relaxed, don't suck in, and keep the tape level and snug without pressing into the skin. Take each measurement three times and use the average.
- Neck: just below the larynx (Adam's apple), with the tape sloping slightly down to the front.
- Waist: men at the level of the navel, women at the narrowest point of the waist.
- Hips (women only): around the widest part of the buttocks.
- Height: without shoes.
The US Navy body fat formula
The US Navy developed this method in 1984 to estimate body fat quickly and cheaply for service members. It uses the difference between your waist and neck, and your hips for women, relative to your height. In studies it usually lands within 3 to 4 percentage points of more expensive methods such as underwater weighing or DEXA scans, which makes it a useful way to track change over time.
Body fat percentage chart
| Category | Women | Men |
|---|---|---|
| Essential fat | 10 to 13% | 2 to 5% |
| Athletic | 14 to 20% | 6 to 13% |
| Fit | 21 to 24% | 14 to 17% |
| Average | 25 to 31% | 18 to 24% |
| Above average | 32% and above | 25% and above |
Categories from the American Council on Exercise (ACE).
Using your result
Women naturally carry more essential fat than men, so healthy ranges differ. Very low body fat is not healthier, and can disrupt hormones and energy. To change your body composition, pair enough protein and strength training with the calorie target from the calorie calculator, and compare your result with the BMI calculator.
Sources: Hodgdon JA, Beckett MB, Naval Health Research Center reports, 1984; American Council on Exercise body fat categories.
