Calculate your body fat percentage using the proven US Navy method. Get accurate body composition analysis with simple measurements and personalized health insights.
Measure just below the larynx (Adam's apple)
Measure at the narrowest point, usually above the navel
Add weight to calculate lean body mass and fat mass
Here's the thing about body fat - it's not just about looking good in jeans. Your body fat percentage tells you way more about your health than stepping on a scale ever will. Think of it this way: two people can weigh exactly the same, but one might be a muscular athlete while the other carries more fat.
The US Navy came up with this measuring method because they needed something practical that actually works. No fancy machines required - just a measuring tape and some simple math.
This is survival mode - your body needs this fat to function. Going lower is dangerous for your health.
Think Olympic swimmers or marathon runners. Super fit but takes serious dedication and training.
You work out regularly and it shows. This is where most fit, health-conscious people land.
Nothing wrong with average - most healthy people fall into this range without extreme measures.
Pretty accurate, yeah. It's usually within 3-4% of the fancy DEXA scan results, which isn't bad considering you're just using a measuring tape. It's definitely more reliable than those bioelectrical scales that give you different readings depending on how hydrated you are.
For guys, somewhere between 10-20% is solid. For women, 16-24% is the sweet spot. Athletes might go lower, but honestly, getting too low can mess with your hormones and energy levels. Sometimes "average" is perfectly fine if you feel good and you're healthy.
Once a month is plenty. Your body fat doesn't change overnight - it's more like watching grass grow. Checking weekly will just frustrate you because the changes are so small you won't notice them. Focus on how you feel and how your clothes fit day to day.
Absolutely. Mix cardio with weight training, eat enough protein, and be patient. The key is losing fat while keeping your muscle - that's how your percentage improves. Crash diets usually just make you lose muscle along with fat, which defeats the whole point of tracking body composition.
The US Navy needed a way to measure body fat that was accurate, practical, and could be done anywhere. No expensive equipment, no underwater weighing tanks - just measurements you can take with a tape measure. They tested it against more complex methods and found it worked pretty well.
The formulas are different for men and women because fat distribution patterns are different. Women naturally carry more fat in their hips and thighs, which is why hip measurement is included in the female formula.
Navy method: 3-4% margin of error. DEXA: Most accurate but expensive and requires special equipment.
Navy method: Consistent results. Bioelectrical: Varies wildly based on hydration, time of day, etc.
Navy method: Easy to do yourself. Calipers: More accurate but requires skill and practice to use properly.