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Body Fat Percentage Calculator
BMI can't tell the difference between muscle and fat. This can, using the U.S. Navy circumference method, a tape measure and three or four numbers, nothing fancier than that.
It's a more honest read on fitness than weight or BMI alone, since it actually separates muscle from fat instead of lumping them together the way a bathroom scale does. That's part of why trainers and athletes lean on this number instead.
How this is calculated
The U.S. Navy method (Hodgdon & Beckett, 1984) uses circumference measurements in a logarithmic formula, calibrated separately for men and women. Measure waist at the navel (standing relaxed), neck just below the larynx, and — for women — hip at the widest point.
Getting an accurate measurement
- Use a soft fabric tape, not a metal one — much easier to wrap around the body accurately.
- Keep it snug, not tight. Pulling the tape hard enough to compress skin will throw the number off.
- Measure at the same time each day, ideally first thing in the morning before eating, if you're tracking this over time.
- Take two or three readings and average them. Small measuring slips happen, and averaging smooths them out.
This tool provides a general estimate for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Individual results vary based on factors this calculator doesn't measure (body composition, medical conditions, medications). Always consult a doctor or registered dietitian before making significant changes to your diet or exercise routine.
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Usually within about 3-4% of more precise clinical methods like a DEXA scan. Not lab-grade, but far more accessible, and a real step up from BMI when it comes to telling fat from muscle.