📏
Body Fat Calculator
Estimate your body fat percentage with just a measuring tape.
How to measure
- Neck: just below the Adam's apple, tape sloping slightly down at the front.
- Waist: men at the navel, women at the narrowest point.
- Hip (women): at the widest point of the buttocks.
- Measure relaxed, not sucking in, and take the average of two readings.
Categories (ACE)
Men: athletes 6–13%, fitness 14–17%, average 18–24%. Women: athletes 14–20%, fitness 21–24%, average 25–31%.
The US Navy method is an estimate, typically within a few percentage points. DEXA scans are more accurate.
Frequently asked questions
Is this better than BMI?
It is more informative because it considers waist size, which relates to health risk, but it is still an estimate.
How often should I measure?
Every 2–4 weeks, at the same time of day, is enough to see trends.
Want calorie targets too?
Use our calorie calculator for a daily target, or the TDEE calculator for your total daily energy expenditure and protein.