Body Fat Percentage Calculator
Estimate your body-fat percentage with the U.S. Navy tape-measure method — plus your fat and lean mass.
Your result
Enter your measurements on the left to estimate your body-fat percentage, category and fat/lean mass split.
Track body composition properly.
Inside Misi BioLabs, the Physique Lab logs body-fat trend, progress photos and measurements, then adjusts your training and meal plan to drive fat loss while protecting lean mass.
Frequently asked
How accurate is the U.S. Navy body-fat calculator?
The Navy circumference method is typically within 3–4% of a DEXA scan for most people. It is far more reliable than BMI because it uses your actual waist, neck and hip measurements, but it is an estimate — use it to track the trend over weeks, not as a clinical figure.
How do I measure correctly?
Use a flexible tape, relaxed and level. Neck: just below the larynx. Waist: at the navel for men, at the narrowest point for women. Hip (women): at the widest point. Measure on bare skin, do not pull the tape tight, and take each measurement twice.
What is a healthy body-fat percentage?
For men, roughly 14–17% is "fitness" and 6–13% is "athletic". For women, 21–24% is "fitness" and 14–20% is "athletic". Essential fat is about 2–5% for men and 10–13% for women — going below that is unhealthy.
Why not just use BMI?
BMI cannot tell muscle from fat, so a lean, muscular person can read as "overweight" while someone with low muscle and high visceral fat reads as "normal". Body-fat percentage measures what actually matters for health and physique.
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