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Body Fat Calculator

Calculate body fat percentage using the US Navy Method

Body Fat Percentage
0%
—
EssentialAthletesFitnessAverageObese
Body Fat %0%
Fat Mass0 kg
Lean Mass0 kg
Category—
Ideal Body Fat (your age)—
Body Fat Categories
CategoryMenWomen
Essential Fat2–5%10–13%
Athletes6–13%14–20%
Fitness14–17%21–24%
Average18–24%25–31%
Obese25%+32%+
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What is Body Fat Calculator?

Free body fat percentage calculator using the US Navy Method. Calculate body fat for men and women with waist, neck and hip measurements. Health calculators aligned with Indian dietary guidelines and South Asian health benchmarks. TekPulse's Body Fat Calculator is completely free — no signup, no ads in results, and no data stored on our servers.

How to Use Body Fat Calculator Online

  1. Select your gender (Navy Method uses different measurements for men and women)
  2. For men: measure neck and waist circumference in centimetres at the specified points
  3. For women: measure neck, waist, and hip circumference
  4. Enter your height in centimetres
  5. View your body fat percentage and your category: Essential, Athletic, Fitness, Average, or Obese

Body Fat Calculator Formula & Calculation

Men: BF% = 495 ÷ (1.0324 − 0.19077×log₁₀(waist−neck) + 0.15456×log₁₀(height)) − 450 | Women: BF% = 495 ÷ (1.29579 − 0.35004×log₁₀(waist+hip−neck) + 0.22100×log₁₀(height)) − 450

This is the US Navy circumference method, which estimates body fat percentage from waist, neck, and (for women) hip measurements in centimetres, using logarithmic regression coefficients derived from Navy personnel studies. It is a field-estimation method, not a direct measurement like DEXA scanning or hydrostatic weighing — expect it to be within a few percentage points of more precise clinical methods.

Example (male): Height 175 cm, neck 38 cm, waist 85 cm → BF% = 495 ÷ (1.0324 − 0.19077×log₁₀(47) + 0.15456×log₁₀(175)) − 450 ≈ 17.8%.

Key Factors That Affect Your Result

  1. Measurement precision — Waist and neck circumference should be measured snugly but without compressing skin, at the correct anatomical points (waist at navel, neck below the larynx); a 1–2 cm measurement error can shift the result by several percentage points.
  2. Population fit — The formula was derived from a US military population; it tends to be less accurate for individuals with atypical body composition, such as highly muscular athletes or those at the extremes of height.
  3. Estimate, not diagnosis — This is an approximation intended for general fitness tracking, not a clinical or medical assessment of body composition.

Why Use TekPulse Body Fat Calculator?

Runs Entirely in Your Browser
Your body fat % is calculated instantly with JavaScript from your measurements — nothing is uploaded
US Navy Tape-Measure Method
Uses the official US Navy circumference formula (neck, waist, and hip for women) instead of a single generic estimate
Separate Male & Female Formulas
Applies the correct Navy equation and category thresholds based on the gender you select
Category & Age-Based Reference
Places your result on the Essential/Athletes/Fitness/Average/Obese scale with an ideal range for your age

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Frequently Asked Questions

For men: essential fat 2–5%, athletes 6–13%, fitness 14–17%, acceptable 18–24%, obese 25%+. For women: essential 10–13%, athletes 14–20%, fitness 21–24%, acceptable 25–31%, obese 32%+.

Formulas like the US Navy method use body measurements (waist, neck, height, and hip for women) to estimate body fat %. While less accurate than DEXA scans or hydrostatic weighing, it is a useful free estimate.

BMI only considers weight relative to height — it cannot distinguish between muscle and fat. A muscular athlete may have a high BMI but low body fat. Body fat % is a more accurate health indicator.

Yes, particularly for beginners, people who are overweight, or those returning after a break. This is called body recomposition. It requires a slight calorie deficit, adequate protein (1.6–2.2 g/kg body weight), and resistance training.

Monthly tracking is sufficient. Daily fluctuations in water retention, food weight, and measurement inconsistency make daily tracking misleading. Track once a month at the same time of day and same conditions.

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