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Body Fat Percentage Calculator

Enter your body measurements to get an accurate estimate of your body fat percentage and lean body mass.

Estimate your body fat using the US Navy Method.

Quick Answer

To calculate body fat percentage (Navy Method), measure your waist, neck, and height (and hips for women). The formula uses logarithmic differences between these circumferences to estimate fat mass. For men: **495 / (1.0324 - 0.19077(log(waist-neck)) + 0.15456(log(height))) - 450**.

Body Fat Percentage Calculator

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How It Works

  1. **Waist**: Measure at the naval (belly button) for men, or the narrowest part of the torso for women. Tape should be level.
  2. **Neck**: Measure just below the Adam's apple (larynx), sloping slightly downward to the front.
  3. **Hips (Women)**: Measure at the widest part of the buttocks.
  4. **Height**: Measure barefoot, standing straight.

Formula:

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

How It Works (Navy Method)

This calculator uses the **US Navy Method**, widely considered the most accurate way to estimate body fat without special equipment. It relies on the proportional difference between your waist/neck circumference and your height. ### The Logic - **Waist Measurement**: Indicates abdominal fat. - **Neck Measurement**: Estimates upper body structure; a thicker neck relative to waist often implies more muscle/less fat. - **Height**: Provides the baseline for body proportionality.

Common Mistakes

- **Sucking in the Stomach**: Measuring your waist while holding your breath in will give a falsely low fat percentage. Relax your abs. - **Wrong Neck Point**: Measuring too high on the neck exaggerates leanness. Measure lower down. - **Clothing**: Always measure against bare skin. Even thin shirts add centimeters.

Examples

Example A: Average Male

Result: Height 178cm, Waist 90cm, Neck 38cm. Result: ~19.5% Body Fat (Average).

Example B: Athletic Female

Result: Height 165cm, Waist 68cm, Hips 95cm, Neck 34cm. Result: ~22.4% Body Fat (Fitness).

Frequently Asked Questions

How accurate is the US Navy Method?

It is generally accurate within 1-3% for most people compared to hydrostatic weighing. It is far more accurate than BMI for athletes.

Why do women need a hip measurement?

Women store fat differently (hips/thighs) than men (abdomen). Including hips accounts for this biological difference in fat distribution.

What is a healthy body fat percentage?

For men, 10-20% is ideal. For women, 18-28% is healthy. Essential fat (required for life) is 2-5% for men and 10-13% for women.

Does this calculate visceral fat?

Indirectly, yes. Since it relies heavily on waist circumference, it is sensitive to abdominal (visceral) fat, which is the most dangerous type.

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