Body Fat % Calculator (Navy Method)
Enter tape measurements to estimate body fat percentage.
Measuring body fat
Your body is a mix of lean mass (muscle, organs, water, bone) and fat mass. The ratio between them matters more than total weight for most health outcomes. Essential fat is 3–5% for men and 10–13% for women; body fat percentages above those floors serve as energy reserves and hormone regulators.
No home method is perfect. Formula-based methods using tape measurements (Navy, Jackson-Pollock) get within 3–5% of lab measurements. Bioelectrical impedance scales vary with hydration. DEXA scans are the gold standard but cost $50–150. For tracking changes, consistency of method matters more than absolute accuracy.
Frequently asked questions
How accurate are body-fat calculators?
Formula-based methods (Navy, Jackson-Pollock) using tape measurements and skinfolds are accurate to within 3–5% of your true body fat — good enough for tracking progress. DEXA scans are the gold standard (~1% accuracy). Bioelectrical impedance scales and handheld devices vary wildly based on hydration.
What's a healthy body fat percentage?
Rough ranges: men 10–20% is athletic to fit, 20–25% average, 25%+ at risk. Women 18–25% athletic to fit, 25–32% average, 32%+ at risk. Going below 5% (men) or 12% (women) impairs essential body functions including reproduction.
Can I spot-reduce fat?
No. Body fat is lost proportionally from all over the body based on genetics and hormones, not from whichever muscle you're exercising. Crunches don't burn belly fat; they build abs that become visible only once body fat drops enough. Overall caloric deficit is the only way to reduce fat.
What changes faster — body fat or muscle mass?
Muscle grows slowly — 0.25–1 lb/month for experienced lifters, up to 2 lb/month for beginners. Fat can be lost at 1–2 lb/week safely. 'Body recomposition' (fat loss + muscle gain simultaneously) is possible but slow; most people make faster progress by cycling dedicated cut and bulk phases.
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