Estimate your body fat percentage using the U.S. Navy circumference method — a tape-measure-based formula developed for military fitness assessments. All you need is your height and a few body measurements.
The U.S. Navy formula estimates body fat percentage from a small set of circumference measurements rather than skinfold calipers or imaging equipment. For men, it uses neck and waist measurements; for women, it adds hip circumference, since fat tends to distribute differently. Both versions also factor in height.
For best accuracy, measure your neck just below the larynx, your waist at the navel, and (for women) your hips at their widest point — keep the tape snug but not compressing the skin, and take each measurement two or three times to average out small errors.
| Category | Men | Women |
|---|---|---|
| Essential Fat | 2–5% | 10–13% |
| Athletes | 6–13% | 14–20% |
| Fitness | 14–17% | 21–24% |
| Average | 18–24% | 25–31% |
| Obese | 25%+ | 32%+ |
Source: ranges commonly cited by the American Council on Exercise (ACE).
Two people with the same height and weight can have very different body compositions — one might carry more muscle, the other more fat. Because body fat percentage separates fat mass from lean mass (muscle, bone, organs, and water), it often gives a more meaningful picture of fitness and health than weight or BMI alone.
Most commonly using the US Navy method, which uses neck, waist (and hip, for women) circumference measurements along with height.
They're reasonably good for tracking trends over time but less precise than methods like DEXA scans or hydrostatic weighing — expect some margin of error.
General ranges are roughly 10-20% for men and 18-28% for women for "fitness" to "acceptable" categories, though healthy ranges vary with age and individual factors.