How to measure
- Waist: men at the navel; women at the narrowest point. Relax, do not suck in.
- Neck: just below the larynx (Adam’s apple), tape sloping slightly down to the front.
- Hips (women): at the widest part of the buttocks.
Measure 2–3 times and use the average.
Body fat categories (American Council on Exercise)
| Category | Women | Men |
|---|---|---|
| Essential fat | 10–13% | 2–5% |
| Athletes | 14–20% | 6–13% |
| Fitness | 21–24% | 14–17% |
| Average | 25–31% | 18–24% |
| Above average | 32%+ | 25%+ |
The Navy method is usually within a few percentage points of lab methods like DEXA, but it can be less accurate for very muscular or very lean people.
Sources & review
Checked against these sources on November 10, 2026. Rules and rates can change — always confirm with the official source.
Body Fat Calculator FAQs
Is body fat better than BMI?
Body fat tells you more about body composition, because BMI cannot tell muscle from fat. Using both gives a fuller picture.
Why do I need my weight?
Weight is only used to split your weight into fat mass and lean mass. The percentage uses measurements and height.
Is my information stored?
No.