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Nivesly Tools

Health & Lifestyle Calculators

Body Fat Calculator

Estimate your body fat percentage, lean mass, and fat mass using the U.S. Navy circumference method — just a tape measure needed. No equipment, no gym.

FreeNavy MethodImperial & MetricNo sign-up

Settings

Biological Sex

Unit System

Body Measurements (U.S. Navy Method)

lbs
in
in
in

Measure at the narrowest point (waist), widest point (hips), and around the neck below the larynx.

Body Fat % Categories (male)

Essential Fat2–5%
Athletic6–13%
Fitness14–17%
Average18–24%
Above Average25%+

Body Fat

17.2%

Fitness

Fat Mass

13.8 kg

30.3 lbs

Lean Mass

66.2 kg

146.0 lbs

Body Weight

80.0 kg

176.4 lbs

Uses the U.S. Navy circumference method. For most accurate results, measure in the morning before eating and use a flexible tape measure.

How is body fat calculated?

This calculator uses the U.S. Navy circumference method, which estimates body fat using your height, neck, waist, and hip (women only) circumferences. It is one of the most accessible methods and has been shown to be reasonably accurate for most adults.

What is a healthy body fat percentage?

  • Men: Athletic 6–13%, Fitness 14–17%, Average 18–24%
  • Women: Athletic 14–20%, Fitness 21–24%, Average 25–31%

These ranges are general guidelines. Optimal ranges vary by age and individual health factors.

Measuring tips for accuracy

Measure in the morning on an empty stomach. Use a flexible, non-stretch tape measure. For waist, measure at the narrowest point. For hips, measure at the widest point. For neck, measure just below the larynx (Adam's apple).

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