Body Fat Percentage Calculator
How to calculate body fat percentage without a gym: tape measurements (Navy method) or a quick BMI-based estimate.
Choose a method
Reference ranges (general adults)
- Essential fat: ~2–5% men · ~10–13% women
- Athletes: ~6–13% men · ~14–20% women
- Fitness: ~14–17% men · ~21–24% women
- Average: ~18–24% men · ~25–31% women
About this body fat percentage calculator
How to calculate body fat percentage at home — use this free body fat percentage calculator with the US Navy tape method (waist, neck, hips) or a BMI-based formula when you do not have a tape measure.
Body fat percentage often tells a richer story than BMI alone, especially for active adults building muscle while losing fat.
Results are approximations — professional assessments are more precise. Measure at the same time of day for consistent trends.
Frequently asked questions
How do I calculate body fat percentage at home? +
The Navy method uses neck, waist, and hip (women) measurements with height and weight. Enter them below, or switch to the BMI-based tab for a rough estimate without a tape measure.
How do I count body fat percentage without special equipment? +
A flexible tape measure and our Navy-method tab are enough for most people. The BMI estimate tab works if you only know height and weight.
How do I find out body fat percentage accurately? +
Home tape methods are within about 3–4% for most adults. DEXA scans and hydrostatic weighing are more precise if you need clinical-level accuracy.
How often should I measure body fat? +
Monthly is enough for most people. Daily fluctuations reflect water, not true fat change.
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