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Body fat calculator
Estimate your body fat percentage with just a tape measure. It's a better guide than the scale when you're exercising or changing how you eat.
Learn more
How to measure
- Use a soft tape measure, snug but not pressing into the skin.
- Stand straight and relax; don't suck in your stomach.
- Neck: just below the Adam's apple, tape sloping slightly down to the front.
- Waist: men at the level of the navel; women at the narrowest point.
- Hips (women): around the widest part of the buttocks.
- Measure twice and use the average.
Body fat ranges
| Category | Women | Men |
|---|---|---|
| Essential fat | 10 to 13% | 2 to 5% |
| Athletic | 14 to 20% | 6 to 13% |
| Fit | 21 to 24% | 14 to 17% |
| Average | 25 to 31% | 18 to 24% |
| Above average | 32% and up | 25% and up |
Ranges from the American Council on Exercise.
The formula
Men: 495 ÷ (1.0324 − 0.19077 × log10(waist − neck) + 0.15456 × log10(height)) − 450
Women: 495 ÷ (1.29579 − 0.35004 × log10(waist + hip − neck) + 0.22100 × log10(height)) − 450
(all in cm)
The US Navy method is usually within 3 to 4% of lab methods. For a measured result, try body composition profiling at our clinic.
Limitations
Please keep these in mind before acting on your result:
- The US Navy formulas were developed in the 1980s from U.S. Navy personnel, mostly young adults. They may be less accurate for Filipinos, older adults, and very lean or very heavy people.
- Results are typically within about 3 to 4 percentage points of laboratory methods, and can be further off for some people.
- Small measuring errors matter: a 1 to 2 cm difference at the waist can shift the result by a few percent.
- The categories are fitness guidelines from the American Council on Exercise, not medical diagnoses.
Common questions
What is a healthy body fat percentage?
For most adults, about 21 to 31% for women and 14 to 24% for men is in the fit to average range.
Is the US Navy method accurate?
It's a good estimate for most people, usually within 3 to 4% of lab methods. It's less accurate for very lean or very muscular people.
Is body fat better than BMI?
Body fat percentage separates fat from muscle, so it's more useful when you're active. Using both, plus your waist size, gives the best picture.
Can you measure my body fat at the clinic?
Yes. Our body profiling report with body composition and vision acuity is ₱500 and can be added to any visit.
References
- Hodgdon JA, Beckett MB. Prediction of percent body fat for U.S. Navy men from body circumferences and height. Naval Health Research Center Report No. 84-11; 1984. Link
- Hodgdon JA, Beckett MB. Prediction of percent body fat for U.S. Navy women from body circumferences and height. Naval Health Research Center Report No. 84-29; 1984. Link
- American Council on Exercise. ACE Personal Trainer Manual: body fat percentage categories.
This tool doesn't diagnose any condition and isn't meant for pregnancy. If something worries you, talk to a doctor.