EverydayCalculator
Calculators

Income & Tax

Real Estate & Auto

Retirement

View All Financial

Diet & Metabolism

Body Composition

Pregnancy & Fertility

Clinical & Lifestyle

Military Standards

View All Health & Fitness
Browse All Calculators
US Navy Standard

Body Fat Calculator

Estimate your body fat percentage with high accuracy using just a tape measure. Based on the U.S. Navy circumference method, extensively validated against hydrostatic weighing.

How to Measure Accurately

Accuracy depends entirely on your measurements. Use a flexible tape measure and do not pull it tight enough to indent the skin.

Neck

Measure below the larynx (Adam's Apple). Keep the tape flat looking straight ahead.

Waist

Men: Measure at the navel.

Women: Measure at the narrowest point (natural waist).

Hips (Women only)

Measure at the widest point of the buttocks/hips with the tape parallel to the floor.

Body Fat Percentage Charts (ACE Standards)

The American Council on Exercise (ACE) categorizes body fat ranges as follows:

CategoryWomenMen
Essential Fat10-13%2-5%
Athletes14-20%6-13%
Fitness21-24%14-17%
Average25-31%18-24%
Obese32-32+%25-25+%

US Navy Method vs. Calipers vs. DEXA

While a DEXA Scan is the clinical gold standard, it is expensive and inaccessible. Research shows the US Navy Method (tape measure) is accurate within 3-4% of DEXA for most populations, often outperforming skinfold calipers which are prone to specific user error.

Frequently Asked Questions

How do I calculate body fat with a tape measure?
You need to input your height and specific circumference measurements into the calculator above. The formula uses the logarithmic relationship between your height and the difference between your neck and waist (and hips for women) to estimate total body density and fat percentage.
What is a healthy body fat percentage for a 40-year-old man?
For men aged 40-59, a healthy range is typically considered 11% to 21%. Anything below 6% is essential fat only, and anything above 25% is categorized as obese.
Can I spot reduce belly fat?
No. It is impossible to reduce fat in just one area (like the belly) through targeted exercise like crunches. To lose belly fat, you must reduce your overall body fat percentage through a Caloric Deficit.

Tools & Data Verified by the EverydayCalculators Medical Research Team.

Last updated: December 2026.