What's a healthy body fat percentage?

Men: 14–24% is the commonly accepted "healthy" range. Women: 21–32%. Athletes run lower. Below the "essential fat" threshold (~6% men / 14% women) is unhealthy long-term.

The Navy method is more accurate but requires measurements. The BMI method just needs height + weight + age + sex — useful as a sanity check or when measurements aren't available.

Body Fat Calculator

US Navy method (waist + neck + hip) and BMI method side-by-side.

Result

Body fat (Navy method)

17.0%

Healthy

Fitness

CategoryFitnessHealthy
BMI method (Deurenberg)rougher; uses BMI + age + sex20.1%
Fat mass12.8 kg
Lean mass62.2 kg
BMI24.5

How to use this calculator

Pick units and your sex.
Measure your neck just below the larynx, parallel to the floor.
Measure your waist at the navel, relaxed (not sucked in).
For women: also measure the widest part of your hips.
Take measurements in the morning, before eating.

About this tool

The US Navy body-fat formula is one of the most accessible methods that doesn't require special equipment — just a tape measure. It uses the difference between waist and neck (men) or waist+hip vs neck (women) along with height to estimate body fat percentage. Accuracy is within ±3% of DEXA scans for most people, but worse for very lean or very heavy individuals. The Deurenberg BMI method is even rougher (just BMI + age + sex) — included for comparison. For serious training or medical decisions, get a DEXA scan or hydrostatic weighing.

Frequently asked

±3% accuracy compared to DEXA scans for typical body compositions. Tends to under-estimate fat in very lean individuals and over-estimate in very obese ones.