Know Your Body Composition
Calculate your body fat percentage using the proven Navy Method formula
Body Fat Calculator
Calculate your body fat percentage using the Navy Method
Enter your measurements to calculate body fat percentage
Understanding Body Fat Percentage
A better metric than weight alone
Body fat percentage is the proportion of fat mass to total body weight. Unlike the scale, it tells you about your body composition - how much is muscle versus fat.
Why It Matters
Better health indicator than BMI or weight alone
Progress Tracking
Track muscle gain and fat loss separately
Why Navy Method?
Accurate - within 3-4% of DEXA scans
Simple - only requires a tape measure
Proven - developed by US Navy research
Body Fat Categories for Women
Understanding where you fit and what's healthy
14-20%
Very lean, visible abs
- • Competitive athletes
- • Visible muscle definition
- • May affect hormones
21-24%
Fit and healthy look
- • Great for most women
- • Some muscle definition
- • Healthy hormones
25-31%
Typical for most women
- • Healthy range
- • Some curves visible
- • Room for improvement
32%+
Focus on fat loss
- • Health risks increase
- • Great potential for improvement
- • Start with nutrition
Get Accurate Measurements
Tips for consistent and reliable results
Waist
At the narrowest point
Usually at navel
Exhale normally
Neck
Just below the larynx
Avoid Adam's apple
Stand straight
Hips
At the widest point
Around buttocks
Feet together
Remember: It's Just One Metric
Body fat percentage is useful, but it's just one piece of the puzzle. How you feel, your energy levels, strength gains, and overall health are equally important indicators of progress.
💡 Pro tip: Track measurements over time rather than obsessing over a single number. Progress photos and how your clothes fit are often better indicators of real change.