homehealth calculatorsbody fat calculator
Health Calculators · tool

Body Fat Calculator

freeno signup

Calculate body fat percentage using the US Navy method

Gender
Measure in
cm
cm
Just below the Adam's apple, tape sloping slightly down at the front.
cm
At the navel. Breathe out normally, don't pull your stomach in.
kg
Only used to split your weight into fat and lean mass.
Body fat
13.7%
Category: Athletes (ACE chart for men)
Fat mass
9.6kg
Lean mass
60.4kg
Muscle, bone, water and organs
The US Navy tape method is usually within 3 to 4 percentage points of a DEXA scan. Measure the same way each time and watch the trend rather than one reading.
Indians tend to carry more body fat than Europeans at the same BMI, so a normal BMI can still go with a high body fat reading.
Body fat categories for men
CategoryBody fat
Essential fat2–5%
AthletesYou6–13%
Fitness14–17%
Average18–24%
Obese25% and above
Source: American Council on Exercise (ACE). Essential fat is the minimum the body needs to work normally.

Runs entirely in your browser. Nothing you type or upload is sent to us or stored.

For general information only, not medical advice. Talk to a doctor or a qualified professional about your health. Terms of use

How to Use

  1. Choose your Gender, then pick whether your tape reads in Centimetres or Inches.
  2. Enter your Height, Neck and Waist. Men measure the waist at the navel; women at the narrowest point.
  3. Women also enter Hip, measured around the widest part.
  4. Your body fat % and category update as you type. Add your Weight (optional) to see fat mass and lean mass in kg.
  5. Measure in the morning before eating, take each measurement 3 times and use the average.

What is body fat percentage?

Body fat percentage (BF%) is the share of your total weight that's fat. BMI only looks at height and weight. Body fat % separates fat from lean mass (muscle, bone, water and organs), so two people with the same BMI can turn out very different. This body fat calculator estimates it from a few tape measurements.

The US Navy method

The calculator uses the US Navy circumference method. You only need a measuring tape, and it's reasonably accurate for a home method, usually within ±3–4% of a DEXA scan. It works from the circumference of your neck, waist and (for women) hips.

Men: %BF = 495 / (1.0324 − 0.19077 × log₁₀(waist−neck) + 0.15456 × log₁₀(height)) − 450
Women: %BF = 495 / (1.29579 − 0.35004 × log₁₀(waist+hip−neck) + 0.22100 × log₁₀(height)) − 450

Body fat categories (American Council on Exercise)

CategoryMenWomen
Essential Fat2–5%10–13%
Athletes6–13%14–20%
Fitness14–17%21–24%
Average18–24%25–31%
Obese25%+32%+

More accurate alternatives

  • DEXA scan: the gold standard. It measures bone density as well as body composition. Hospitals offer it for ₹2,000–5,000.
  • Hydrostatic weighing: very accurate, but expensive and inconvenient.
  • Skinfold calipers: measured at 3–7 sites. Accurate when a trained professional does it.
  • BIA scales: the body fat scales you can buy for home. Convenient, but how much water you've drunk throws them off (±5% error).

Frequently Asked Questions

Within about ±3–4% of a DEXA scan, the gold standard. That's good enough for most adults, and far easier than a lab test. Your technique matters: measure at the same time of day (morning, before eating, is best) and use a flexible tape, not a rigid ruler.

Men: at the level of the navel. Women: at the narrowest point of the torso, usually 1–2 inches above the navel. Don't suck your stomach in. Breathe out normally, then measure. Do it 3 times and use the average.

Yes, for judging body composition and health risk. A muscular athlete and an overweight person who never exercises can both have a BMI of 27, while their body fat differs by 20%. BMI is simpler and fine for screening large populations. Body fat % tells you more about your own fitness.

Roughly 10–20% for men and 18–28% for women (fit to normal). There's no separate official Indian chart, but Indians tend to carry more body fat at the same BMI, so aim for the lower end. On the American Council on Exercise chart the calculator uses, athletes are usually 6–13% (men) and 14–20% (women). Above 25% for men or 32% for women counts as obese.