Body Fat Calculator
Estimate your body fat percentage from a few tape measurements.
Your measurements
Body fat percentage tells you what the bathroom scale cannot: how much of your weight is fat versus everything else. Two people at the same weight and height can look completely different depending on their body composition, which is why this number is so useful for tracking real progress.
Why body fat beats the scale
When you train and eat well, you can lose fat while gaining muscle, and the scale may barely move even as your body changes dramatically. Tracking body fat percentage captures that change, keeping you motivated when weight alone would mislead you.
The US Navy method
This calculator uses the US Navy circumference formula, which estimates body fat from your height and a few tape measurements: the neck and waist for everyone, plus the hips for women. It needs only a tape measure and is a reliable, no-cost way to track changes over time.
How to measure accurately
- Neck: just below the larynx, tape sloping slightly down at the front.
- Waist: at the navel for men, at the narrowest point for women.
- Hips (women): at the widest point.
Keep the tape snug but not compressing the skin, and measure at the same time of day for consistency.
Healthy ranges
| Category | Men | Women |
|---|---|---|
| Athletes | 6 to 13% | 14 to 20% |
| Fitness | 14 to 17% | 21 to 24% |
| Average | 18 to 24% | 25 to 31% |
Changing your number
Lowering body fat means losing fat while keeping muscle. SmaartCoach handles both sides: the meal plan creates the calorie deficit, and the workouts preserve your muscle, so the mirror changes, not just the scale.
Frequently asked questions
What is a healthy body fat percentage?
For men, the fitness range is roughly 14 to 17 percent and for women 21 to 24 percent. Essential fat is lower, and athletes are often leaner still.
How accurate is the Navy method?
The Navy tape method is a good low-cost estimate, usually within a few percent of more advanced scans. Measure carefully and at the same spots each time for consistency.
How do I measure correctly?
Measure your neck below the larynx, your waist at the navel, and for women the hips at the widest point. Keep the tape snug and level, not tight.
How do I lower body fat?
A calorie deficit reduces fat, while protein and strength training preserve muscle so the loss comes mostly from fat. Consistency over weeks is what shows up.
Sources
Reviewed against these authoritative references. Last updated August 2026.
- American Council on Exercise. Percent Body Fat Calculator (US Navy Method)
- MedlinePlus, U.S. National Library of Medicine. Body mass index
- World Health Organization. Obesity (health topic)
Turn these numbers into a real plan
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