Body Fat Calculator

The U.S. Navy method is highly accessible and usually accurate within 3-4% of professional methods like DEXA scans or hydrostatic weighing, provided measurements are taken carefully.

For men, measure horizontally at the level of the navel. For women, measure horizontally at the narrowest part of the torso (above the navel and below the rib cage).

A healthy range for men is typically 8% to 19% (under 25% is acceptable). For women, a healthy range is 21% to 31% (under 32% is acceptable) due to essential reproductive fat.

Women naturally store more essential fat in the hip and thigh regions. Including hip circumference allows the formula to estimate female body density and fat distribution accurately.

To lower body fat, combine a modest calorie deficit (nutrition) with strength training to preserve muscle mass and cardiovascular exercise to support overall energy expenditure.