Body Fat Calculator
Estimate your body fat percentage using the US Navy method. Just enter your height, neck, waist, and hip measurements — no calipers needed.
Estimates only. The US Navy method uses circumference measurements and is less accurate than DEXA or hydrostatic weighing. Use as a trend tracker rather than an absolute value.
Track your body composition with CalRay
Know your body fat percentage. Now track your progress over time with CalRay — photo scanning, barcode scanning, or search.
Common Questions
What is a healthy body fat percentage?
For men, 10–20% is generally considered healthy. For women, 20–30% is typical. Athletes may be lower, while essential fat levels are about 2–5% for men and 10–13% for women.
How accurate is the US Navy method?
The US Navy method estimates body fat from circumference measurements. It is reasonably accurate for most people (±3%) but less precise than DEXA scans or hydrostatic weighing. Consistent measurement technique improves reliability.
Body fat vs BMI — which is better?
Body fat percentage is more informative than BMI because it distinguishes fat from muscle. Two people with the same BMI can have very different body compositions.
How do I measure my waist correctly?
Measure at the narrowest point of your torso, usually just above the navel. Keep the tape horizontal, snug but not compressing the skin, and breathe normally.
How can I lower my body fat?
A moderate calorie deficit combined with resistance training and adequate protein is the most reliable approach. Aim to lose 0.5–1% of body weight per week to preserve muscle mass.