Estimate your body fat percentage using the US Navy method with simple measurements.
Use the calculator to estimate a health or fitness number, then compare it with trends over time and other relevant context.
These tools are for education and planning. They do not replace medical advice.
The US Navy method is a reasonable estimate but has limitations. It can be off by 3-4% compared to more accurate methods like DEXA scans or hydrostatic weighing. It works best for average body types and may be less accurate for very muscular or obese individuals.
For men, 10-20% is considered healthy. For women, 18-28% is healthy. Athletes may have lower percentages. Essential fat (minimum for health) is about 3-5% for men and 10-13% for women. Very high body fat increases health risks.
Waist: measure at the narrowest point, usually just above the belly button. Neck: measure just below the larynx (Adam's apple). Hips (women only): measure at the widest point. Keep the tape snug but not tight, and measure while standing.
Combine a moderate calorie deficit with strength training and cardiovascular exercise. Aim to lose 0.5-1 kg (1-2 lbs) per week. Preserve muscle mass by eating adequate protein and lifting weights. Consult a healthcare provider for personalized advice.
Last updated: May 27, 2026 | Reviewed by Body Tally Team
Use the body fat calculator to estimate body fat percentage from measurements. Measurement-based methods can add context beyond body weight or BMI, but they still depend heavily on accurate tape placement and consistent measurement technique.
Body Tally keeps the calculator near the top of the page and adds this guide so you can understand what the tool does, how the inputs affect the result, and what the result can and cannot tell you. Health and fitness formulas are useful for planning, but they work best when treated as estimates and compared with real trends, symptoms, training history, and professional guidance when appropriate.
Body fat equations use body measurements as proxies for body composition. They estimate percentage from circumferences and height, not from direct imaging.
The formulas use simplified inputs so they can be calculated quickly in a browser. They do not know your medical history, medications, hormones, lab results, training recovery, sleep, stress, or diagnosis. Use the answer as a starting point, then refine it with consistent measurements and qualified advice when the decision affects health.
Calculator results are useful for learning and planning, but they should not be the only basis for decisions when symptoms, medications, chronic conditions, pregnancy, eating disorder history, injury, or major changes in activity are involved.
If the estimate feels surprising, repeat the measurement, check your unit settings, compare one related calculator, and read the matching guide before acting on the number. Body Tally is built to help you ask better questions, not to replace qualified care.
No. It is a convenient estimate, not a clinical measurement.
Every few weeks is usually more useful than daily.
Tape placement, hydration, posture, or data entry may have changed.