Body Fat Calculator
Estimate your body fat percentage with a tape measure — no lab visit needed.
Body fat
What it means
How to use it
- Choose gender.
- Measure height, neck (below the Adam's apple) and waist (at the navel, relaxed) in cm. Women also add hips at the widest point.
- Read your estimated body fat % and category.
The formula (US Navy method)
For men: 495 ÷ (1.0324 − 0.19077 × log10(waist − neck) + 0.15456 × log10(height)) − 450. Women add hips into the mix. It was developed for the US Navy to assess fitness cheaply — and studies find it lands within 3–4% of expensive DEXA scans for most people.
Measure right, or the number lies
Use a soft tailor's tape (every Indian home has one). Measure in the morning, before eating, standing relaxed — not sucking in your stomach. Take each measurement twice and use the average.
Frequently asked questions
How accurate is the US Navy body fat method?
Within about 3–4% of lab scans for most people — good for tracking trends, not medical diagnosis.
Where exactly do I measure my waist?
At the navel (belly button), tape horizontal, breathing normally — not sucked in.
What is a healthy body fat % for men?
Roughly 14–24% is typical; athletes sit lower. For women, roughly 21–31% is typical.
Do I need hips measurement as a man?
No — the men's formula uses height, neck and waist only. Women add hips.