Body Fat
US Navy tape method, with fat and lean mass.
About Body Fat
Body Fat estimates composition from tape measurements using the US Navy circumference method, which needs only a tape measure and is typically within about 3 percentage points of a DEXA scan. More informative than BMI, because it distinguishes muscle from fat — though it still only measures shape.
How to use it
- Measure your neck, waist and, for women, hips, with the tape snug but not compressing.
- Enter those along with your height. Add your weight to split fat and lean mass.
- Read the percentage and its category.
Questions
Where exactly do I measure?
Neck just below the larynx with the tape sloping slightly down at the front. Waist at the navel for men, at the narrowest point for women. Hips at the widest point.
What is a healthy body fat percentage?
Roughly 14–24% for men and 21–31% for women. Athletes sit lower. Below about 6% for men and 14% for women is essential fat territory and not sustainable.
Why does my result change day to day?
Waist measurement varies with digestion, hydration and time of day. Measure first thing in the morning and track the trend rather than any single reading.
Body Fat is free and runs entirely in your browser. No account, no upload, no watermark, no limit on use.