Metric (cm)
Imperial (inches)

How to measure waist:

Measure around the narrowest part of your waist, usually just above the belly button. Keep the tape measure level and snug but not tight.

How to measure neck:

Measure around your neck just below the Adam's apple (larynx). The tape should be snug but comfortable.

- Body Fat Percentage

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Category Men Women

📚 About Body Fat Percentage

US Navy Method: This calculator uses the US Navy body fat formula, which is based on circumference measurements and is considered one of the most accurate methods without specialized equipment.

Why Body Fat Matters:

  • Health Assessment: Better indicator of health than BMI alone
  • Fitness Goals: Helps track progress in muscle building and fat loss
  • Disease Risk: High body fat increases risk of diabetes, heart disease
  • Athletic Performance: Lower body fat often correlates with better performance

Essential vs Storage Fat:

  • Essential Fat: 2-5% (men), 10-13% (women) - needed for basic functions
  • Storage Fat: Additional fat stored in adipose tissue

Accuracy: The US Navy method has a standard error of ±3-4%. For most accurate results, take measurements at the same time of day and ensure proper measurement technique.

⚠️ This calculator provides estimates. For precise body composition analysis, consider DEXA scans or hydrostatic weighing.