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Body fat calculator

Your body fat percentage from a tape measure: neck, waist and, for women, hips.

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How to measure

Use a soft tape measure on bare skin, snug but not pressing in. Neck: just below the larynx (Adam's apple). Waist: for men at the navel, for women at the narrowest point. Hips, for women: around the widest part of the buttocks. Measure in the morning before eating, two or three times, and use the average.

How accurate it is

The US Navy method estimates body fat from your height and these measurements. Compared with lab methods it is usually within 3 to 4 percentage points, about as close as bathroom scales with electrodes, and it tracks change well if you measure the same way each time. A very muscular neck or unusual fat distribution makes it less accurate.

With your weight, it also shows your lean mass, which the calorie calculator can use for a more accurate number.

Questions

What is a healthy body fat percentage?

For fit, healthy adults roughly 10 to 20% is common for men and 18 to 28% for women. Athletes are often lower. Below about 5% for men or 13% for women is not healthy for long.

How often should I measure?

Every two to four weeks is enough. Body fat changes slowly, and measuring more often mostly shows measuring error.

Is BMI or body fat better?

Body fat tells you more, because BMI cannot tell muscle from fat. BMI is quicker and fine for most people who are not very muscular.

Sources

  1. Hodgdon JA, Beckett MB. Prediction of percent body fat for U.S. Navy men and women from body circumferences and height. Naval Health Research Center, Report 84-11; 1984.
  2. American Council on Exercise. ACE Personal Trainer Manual. 5th ed. San Diego: ACE; 2014.