Body Fat Calculator (US Navy)

Body fat can be estimated using various methods: the Navy method uses neck, waist, and hip measurements; BMI-based formulas use height, weight, age, and gender. Our calculator offers multiple methods so you can compare results for a more accurate estimate.

Healthy ranges vary by gender: Men: 10-20% (athletes 6-13%), Women: 18-28% (athletes 14-20%). Essential fat (minimum for health) is 2-5% for men and 10-13% for women. Body fat naturally increases with age. Our calculator shows where you fall on the spectrum.

Two people can weigh the same but have very different body compositions. Someone with more muscle and less fat is healthier than someone with the same weight but more fat and less muscle. Body fat percentage gives a clearer picture of health than scale weight alone.

Formula-based estimates have a margin of error of 3-5%. For precise measurements, consider DEXA scans, hydrostatic weighing, or professional calipers. Use calculator results for tracking trends over time rather than focusing on exact numbers.

Combine a moderate calorie deficit with strength training to preserve muscle while losing fat. High protein intake (0.7-1g per pound body weight) helps maintain muscle. Cardio aids fat loss, but excessive cardio without strength training can reduce muscle mass too.