How to use
- Choose your sex and units (centimetres or inches).
- Measure your neck and waist — and hips for women — and enter your height.
- Read your body fat percentage and category; add your weight for fat and lean mass.
Options explained
- How to measure
- Neck just below the larynx; waist at the navel for men and at the narrowest point for women; hips at the widest point. Keep the tape snug but not tight and measure after breathing out.
- US Navy method
- The formula the US Navy uses for fitness assessments. It needs only circumferences and height and is usually within 3–4% of lab methods.
- Categories
- American Council on Exercise ranges. Men — essential fat 2–5%, athletes 6–13%, fitness 14–17%, average 18–24%, obese 25%+. Women — 10–13%, 14–20%, 21–24%, 25–31%, 32%+.
Examples
| Sex | Height | Neck | Waist | Hips | Body fat | Category |
|---|---|---|---|---|---|---|
| Male | 175 cm | 38 cm | 85 cm | — | 16.9% | Fitness |
| Male | 180 cm | 40 cm | 95 cm | — | 21.9% | Average |
| Female | 163 cm | 32 cm | 70 cm | 96 cm | 25.9% | Average |
| Female | 160 cm | 33 cm | 82 cm | 104 cm | 36.2% | Obese |
Frequently asked questions
How is this different from BMI?
BMI uses only height and weight, so muscular people can show as overweight. Body fat estimates how much of your weight is fat, which says more about body composition.
My smart scale says something different. Which is right?
Bioimpedance scales swing with hydration; tape methods depend on how you measure. Whichever you use, measure the same way at the same time of day and watch the trend.
Why is healthy body fat higher for women?
Women carry more essential fat for hormonal and reproductive health, so healthy ranges are about 6–8 points higher than for men.
Privacy
This tool runs entirely in your browser. Your files and text are processed on your device and are never uploaded to our servers.