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Body Fat Calculator Online - 2026

Estimate your body fat percentage using the U.S. Navy circumference method. Understanding your body composition is key to tracking fitness progress and metabolic health beyond just weight.

Body Composition

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* Disclaimer: This tool uses the US Navy circumference method. For exact results, consider a DEXA scan.

Standards: US Navy Health Research Center & ACSM

Updated: Jan 2026 | Build v2.1.0

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Enter your circumference measurements to reveal your detailed body composition analysis and risk profile.

Did You Know?

#1The 'US Navy Method' uses circumference measurements to estimate body fat which is accurate for most adults within 3-4%.

#2Essential fat is the minimum fat required for life and reproductive functions (around 3% for men, 12% for women).

#3DEXA scans are considered the 'Gold Standard' for body fat measurement but are expensive and less accessible.

#4Visceral fat is the fat stored deep in the abdominal cavity, surrounding your organs, and is linked to health risks.

#5Subcutaneous fat is the fat you can pinch just under the skin and accounts for most of your body fat.

#6Muscle tissue is more dense than fat; two people with the same BMI can have different body fat percentages.

#7Body fat distribution is partially determined by genetics and hormones like estrogen.

#8Brown fat is a special type of fat that burns energy to produce heat and is more common in infants.

Quick Navigation

BMI HubCalorie GoalIdeal WeightWHR Risk

What is Body Fat Percentage?

Body fat percentage is the total mass of fat divided by total body mass, multiplied by 100. Body fat includes **essential body fat** (necessary for life and reproductive functions) and **storage body fat** (tissue that protects internal organs and stores energy).

This calculator uses the **U.S. Navy circumference method**, which estimates body fat by measuring specific points on the body. While DEXA scans are the gold standard, the Navy formula is widely considered the most accurate non-clinical estimation tool available.

The U.S. Navy Body Fat Formula

Developed by the U.S. Navy Health Research Center, this formula uses log-based equations to predict body density based on the difference between your neck and abdominal measurements.

For Men (Metric)

495 / (1.0324 - 0.19077 * log10(waist - neck) + 0.15456 * log10(height)) - 450

For Women (Metric)

495 / (1.29579 - 0.35004 * log10(waist + hip - neck) + 0.221 * log10(height)) - 450

Why Body Fat Matters More Than Weight

Two people can weigh exactly the same but have completely different health profiles. A 90kg athlete with 10% body fat is metabolically healthier than a 90kg sedentary individual with 35% body fat. High body fat, particularly **visceral fat** stored around organs, increases the risk of Type 2 diabetes and heart disease.

Measurement Limitations

The Navy Method is an estimation tool, not a clinical measurement. It can have a margin of error of +/- 3% compared to DEXA scans. Factors like skin thickness, hydration levels, and exactly where you place the measuring tape can influence the result. For high-stakes medical tracking, clinical imaging is recommended.

↗ Holistic Metrics

Pair your body fat percentage with these tools for a better overview:

📏 WHR Ratio⚖️ BMI Analysis⚡ BMR Floor
CategoryMen (%)Women (%)
Essential Fat2 - 5%10 - 13%
Athletes6 - 13%14 - 20%
Fitness14 - 17%21 - 24%
Average18 - 24%25 - 31%
Obese25%+32%+

Body Composition FAQ

Q: How often should I measure body fat?

A: Body fat changes more slowly than weight. Measuring once every 2-4 weeks is sufficient to track real physiological changes without getting distracted by daily water fluctuations.

Q: Why is the women's body fat range higher?

A: Women naturally require more "essential fat" for hormonal balance and reproductive health. This fat is primarily stored in the breasts, hips, and thighs.

Q: Can I target fat loss in specific areas?

A: No. "Spot reduction" is a myth. The body loses fat globally based on genetics and overall calorie deficit. Strength training can improve the appearance of an area by building underlying muscle.

Q: How does the Navy Method compare to DEXA?

A: DEXA scans use X-ray technology to measure tissue density and are the gold standard. The Navy Method is a statistical proxy; while less precise, it correlates well with DEXA for general population tracking.

Scientific Sources

Clinical Reference: US Navy Health Research Center | ACSM Guidelines

Editorial Status

Last Updated: January 2026 | Reviewed by Fitness Professionals