Navy Method Calculator
The same method used by the US Navy โ accurate, science-backed body fat estimation using only a tape measure. No guesswork.
Stand 2โ3 metres from camera in good lighting
Wear fitted clothing โ loose clothes reduce accuracy
Stand straight, arms slightly out, full body visible
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The US Navy circumference method โ trusted, validated, and tape-measure only
Developed by the US Navy, this method uses circumference measurements at key body sites to estimate body fat percentage. For men: neck and waist. For women: neck, waist, and hips. Validated against hydrostatic weighing with ยฑ3% accuracy.
Neck: Below the larynx (Adam's apple), perpendicular to neck axis.
Waist (M): At the narrowest point, usually at the navel.
Waist (F): At the narrowest point.
Hips (F): At the widest point of the buttocks.
The Navy method is one of the most accessible validated methods. It is less accurate than DEXA scanning but far more convenient. For best results, measure in the morning before eating, relax the abdomen naturally (don't hold it in), and take 2-3 measurements to average.
This calculator estimates body fat, not body composition quality. Muscle distribution, bone density, hydration, and ethnicity all affect real body fat. Use this as a directional guide rather than a medical measurement.
| Category | Men | Women | Description |
|---|---|---|---|
| Essential Fat | 2โ5% | 10โ13% | Minimum fat for organ & hormonal function |
| Athlete | 6โ13% | 14โ20% | Typical for competitive athletes |
| Fitness | 14โ17% | 21โ24% | Above average โ lean and active |
| Average | 18โ24% | 25โ31% | Typical for non-athletic adults |
| Obese | 25%+ | 32%+ | Associated with elevated health risks |