Body Fat Calculator
Body fat calculator for women and men using the US Navy tape method: measure neck, waist and hips in cm or inches for body fat %, category and lean mass.
Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated
About the US Navy tape method
All you need is your height and a few tape readings: neck and waist for men, and hips as well for women. It costs nothing, is easy to repeat, and typically lands within about 3–4% of lab tests like DEXA, which is close enough for tracking progress.
| Category | Women | Men |
|---|---|---|
| Essential fat | 10–13% | 2–5% |
| Athletes | 14–20% | 6–13% |
| Fitness | 21–24% | 14–17% |
| Average | 25–31% | 18–24% |
| Obese | 32% and above | 25% and above |
These bands are the American Council on Exercise’s. Women naturally hold more fat than men because it supports hormones and fertility.
Measuring for a reliable result
- Measure first thing in the morning, before breakfast, using a soft tape.
- Hold the tape level and snug against the skin without squeezing.
- Measure each spot twice and average the two.
- Check again every 2–4 weeks rather than every day.
Trying to bring body fat down? Pair a calorie-controlled eating plan with strength work and adequate protein intake.
Common questions
What body fat range is healthy for a woman?
For most adult women, somewhere around 21–31%. Dropping below about 14% can disturb periods and hormones.
Can I trust a tape-measure estimate?
It is a fair estimate for most people and works well for tracking change, though it may be a few percent out. A DEXA scan is more exact.
Why has my waist shrunk but my weight stayed the same?
Lifting weights and eating enough protein can reduce fat while adding muscle, so your waist can get smaller even when the scale hardly moves.
Why do women need extra measurements?
Women tend to store more fat around the hips, so the formula for women adds a hip measurement to the neck and waist.
References: ACE: Percent body fat norms
Checked against the sources listed above. This is general health information and not medical advice — please ask your doctor or a registered dietitian what suits you.
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