Stop Obsessing Over The Scale.
Calculate your Body Fat Percentage using the same formula used by the U.S. Navy. Muscle is denser than fat—discover if your weight is health-driven or if it's time for a body recomposition.
Body Composition
Tape Measurements
Measure waist at the navel (men) or thinnest part (women). Measure neck below the larynx. Measure hips at the widest point (women).
Body Fat Percentage
0
%Lean Body Mass
0 lbs
Fat Mass
0 lbs
U.S. Navy Method
Widely considered the most accurate tape-measure method, often coming within 3-4% of DEXA scan results.
Why it Matters
Body Fat % is a much better health indicator than BMI, as it accounts for muscle mass vs. unhealthy visceral fat.
Keep Exploring
Discover more tools to help you on your fitness journey.
Why Body Fat % is King
Two people can weigh exactly 200lbs. One might have a 10% body fat (athletic), while the other might have 35% (obese). BMI doesn't see muscle. This calculator does.
Visceral Fat
Lower body fat reduces risk of Type 2 diabetes and cardiovascular disease.
Metric Accuracy
The Navy Method correlates 0.88 with DEXA scans—making it the best free home alternative.
How to Get Accurate Measurements
- 1
Measure on bare skin
Clothing adds artificial inches that skew the result.
- 2
Keep the tape level
Ensure the tape is parallel to the floor all the way around.
- 3
Don't pull too tight
The tape should rest on the skin without indenting it.
See the "Fit" Version of You
Once you calculate your current percentage, use our AI to visualize yourself at 10-15% less body fat. It's the ultimate motivation to stick to your cut.
Visualize My New SilhouetteAmerican Council on Exercise (ACE) standards consider "Fitness" to be 14-17% for men and 21-24% for women.