Basic Information
Measurements
At navel level
At narrowest point
Your Body Composition
Body Fat Categories (Men)
How to Measure
Waist
- Measure at navel level
- Stand relaxed, don't suck in
- Measure at end of normal exhale
Neck
- Measure at narrowest point
- Below the Adam's apple
- Keep tape level
What If I Changed My Waist Size?
Explore how changes affect your results
How Your Body Fat Compares
Compared to the general population (Male)
Your Body Fat
17.4 %
Percentile
32th
Below average - looking good!
Distribution
10th
11.0
25th
16.0
Median
21.0
75th
27.0
90th
33.0
Population Average
22.0
Ideal Range
10.0 - 17.0
%
Your Ranking
Top 32%
68% are higher
Body Composition Tips
Based on your average body fat level
Create a Moderate Calorie Deficit
To lose fat, aim for a 500-750 calorie daily deficit. This leads to 1-1.5 lbs of fat loss per week.
Add Resistance Training
Strength training preserves muscle while losing fat, improving your body composition.
Increase Protein Intake
Higher protein (0.8-1g per lb body weight) helps preserve muscle during fat loss.
Body Composition
Body Fat
17.4%
Average
Quick Answer: How to Calculate Body Fat
To calculate body fat percentage using the US Navy method: For men, measure waist at navel and neck at narrowest point, then use the formula: 86.010 x log10(waist - neck) - 70.041 x log10(height) + 36.76. For women, also measure hips at widest point. Healthy ranges are 10-20% for men (fit) and 18-28% for women (fit). The Navy method is accurate within 3-4% for most people.
Key Facts About Body Fat
- US Navy body fat formula is accurate within 3-4% for most individuals
- Healthy body fat: Men 10-20% (fit), 21-24% (average); Women 18-28% (fit), 29-31% (average)
- Essential fat minimum: Men 2-5%, Women 10-13% - required for basic body functions
- Athletic body fat: Men 6-13%, Women 14-20%
- Body fat percentage is a better health indicator than weight or BMI alone
- Measure waist at navel level, relaxed, at end of normal exhale
- Measure neck at narrowest point below Adams apple
- Women also measure hips at the widest point for accurate calculation
Related Health Calculators
Frequently Asked Questions
How accurate is the Navy body fat formula?
The US Navy body fat formula is generally accurate within 3-4% for most people. It uses waist and neck measurements (plus hips for women) to estimate body fat. While not as precise as DEXA scans or hydrostatic weighing, it provides a good estimate for tracking progress.
What is a healthy body fat percentage?
Healthy body fat ranges vary by gender. For men: 10-20% is fit, 21-24% is average. For women: 18-28% is fit, 29-31% is average. Athletes may be lower. Essential fat (minimum needed for health) is 2-5% for men and 10-13% for women.
How do I measure my waist correctly?
Measure your waist at the narrowest point, typically at the navel or just above. Stand relaxed, don't suck in your stomach. Measure at the end of a normal exhale. The tape should be snug but not compressing the skin.
Why is body fat percentage important?
Body fat percentage is more indicative of health than weight alone. Two people at the same weight can have vastly different body compositions. High body fat increases risk of heart disease, diabetes, and other conditions, even at "normal" weight.
How often should I measure body fat?
Measure every 2-4 weeks for tracking progress. Body fat changes slowly, so daily measurements aren't useful. Measure at the same time of day, under similar conditions (morning, fasted) for consistency.
How this works
Uses the US Navy tape method: a regression from neck, waist (and hip, for women) circumferences. This is a field method — DEXA, hydrostatic weighing, or BOD POD are more accurate but require specialized equipment.
What this tool can’t do
- Tape circumferences depend on measurement technique. Pull too tight or too loose and the estimate swings by several percentage points.
- Heavily-muscled or visceral-fat-dominant body types are less accurately modeled by the Navy regression.
When to consult a professional
Talk to a licensed healthcare provider before using the output of this tool to make a medical decision, especially if you have an underlying condition, are pregnant, or are on medication that affects metabolism or fluid balance.
Sources
- [1]Centers for Disease Control and Prevention (CDC)Official sourcecdc.govAccessed Apr 21, 2026
- [2]National Institutes of Health (NIH)Official sourcenih.govAccessed Apr 21, 2026
Full-stack software engineer specializing in embedded systems, web architecture, and AI/ML. Founder of Practical Web Tools. Built the gesture-controlled drone IP acquired by KD Interactive (Aura Drone, sold on Amazon).