Body Fat Percentage Estimator

📏 Body Fat Percentage Estimator (US Navy Method)

Find out how much of your weight is muscle vs. fat — a much better picture than BMI alone.
cm
kg
📐 How to measure:
Neck: Measure just below your larynx (Adam’s apple), tape horizontal.
Waist: Measure at navel level (narrowest point for women, across belly button for men).
Hips (women only): Measure at the widest point around your buttocks.
cm
cm
cm
25.4%
Average
Fat Mass
16.5 kg
Lean Mass
48.5 kg
For a 30‑year‑old female, a healthy body fat range is typically 21–33%.
🧭 Got your body fat %? Now find out where you carry that fat — and why it matters more than the total amount. Check your Waist‑to‑Hip Ratio →
[ AdSense Ad Unit – Responsive ]
This calculator uses the US Navy method. Results are estimates. Consult a healthcare professional for a precise assessment.
Author: Dr. Shirley Cheung | © theshirlshirl.com — Smart tools for real life.

Why Body Fat % Matters More Than BMI

BMI doesn't distinguish between muscle and fat. Two people with the same BMI can have completely different health profiles. This calculator uses the US Navy method — a tape‑measure‑based formula validated against DEXA scans — to estimate your body fat percentage. You'll need a flexible measuring tape and about two minutes.

Once you have your number, the next question is where you carry that fat — belly fat carries different risks than hip fat. That's exactly what the Waist‑to‑Hip Ratio measures.

Disclaimer: This is an estimate. For a precise measurement, consider a DEXA scan or professional assessment.