Body Fat Calculator: Find Your Body Fat Percentage
Measure your height, neck and waist (and hips for women) with a tape to estimate your body fat percentage using the US Navy method. It takes 2 minutes.
Your body fat
Fat mass
Weight that is fat
Lean mass
Muscle, bone, organs and water
The Navy method is usually within 3 to 4% of lab tests when you measure carefully. Measure in the morning, on bare skin, keeping the tape level and snug but not tight. Take each measurement twice and use the average. Track the change every 4 weeks rather than the exact number. For a fat loss plan that keeps your muscle, message Dn. Aruba Rashid on WhatsApp.
Written by Dn. Aruba Rashid, certified dietitian (BS Human Nutrition and Dietetics). Updated October 2026.
How to Measure Yourself
You only need a soft measuring tape. Measure in the morning, before eating, on bare skin. Keep the tape level and snug but not tight, and do not suck your stomach in.
- Height: stand straight against a wall without shoes.
- Neck: just below the Adam’s apple (or the middle of your neck for women), with the tape sloping slightly down to the front.
- Waist (men): around the belly at the level of the navel.
- Waist (women): around the narrowest part of your waist, usually just above the navel.
- Hips (women only): around the widest part of your buttocks.
Take each measurement twice and use the average. You can enter measurements in inches or centimetres.
Healthy Body Fat Percentage for Men and Women
Women naturally carry more body fat than men because of hormones and childbearing. These are the ranges used by the American Council on Exercise:
| Category | Women | Men |
|---|---|---|
| Essential fat | 10 to 13% | 2 to 5% |
| Athletes | 14 to 20% | 6 to 13% |
| Fitness | 21 to 24% | 14 to 17% |
| Average | 25 to 31% | 18 to 24% |
| High (obese) | 32% and above | 25% and above |
Why Body Fat Matters More Than Weight
Two people can weigh the same and look very different. Your weight on the scale includes muscle, bone, water and fat, so it does not show what you are actually losing or gaining. Body fat percentage does.
This matters a lot for South Asians. People from Pakistan and India tend to carry more body fat, especially around the belly, at the same BMI as other groups. This is one reason why diabetes and heart disease start at lower weights here. That is why it helps to check your body fat and waist alongside your BMI.
How the Calculator Works
This calculator uses the US Navy method, which estimates body fat from your height and the size of your neck, waist and hips. It is usually within 3 to 4% of lab methods like DEXA scans when measurements are taken carefully, and it is far easier to use at home.
Other ways to check body fat include:
- Smart scales (bioimpedance): quick, but readings change with how much water you have drunk.
- Skinfold calipers: accurate in trained hands.
- DEXA scan: the most accurate, but expensive and only available in some hospitals.
The best method is the one you can repeat in the same way. Check every 4 weeks and watch the trend, not the exact number.
Want a Diet Plan Made Just for You?
General plans are a good start, but your body, routine and health are unique. Dn. Aruba Rashid, certified dietitian, can create a personal plan for you online, anywhere in Pakistan.
How to Lose Body Fat Without Losing Muscle
- Eat in a small calorie deficit: about 500 calories less than your daily needs. Find your number with our TDEE calculator.
- Eat enough protein: about 1.2 to 1.6 g per kg of body weight from eggs, chicken, fish, daal, chana, dahi and paneer. See our high protein diet plan for fat loss.
- Do strength exercise 2 to 3 times a week: squats, push-ups and lunges at home, or weights at the gym.
- Walk daily for 30 to 45 minutes.
- Cut sugar and fried snacks: cold drinks, mithai, samosas and bakery items add fat quickly.
- Sleep 7 to 8 hours: poor sleep raises hunger hormones and belly fat.
Aim to lose about 0.5 to 1% of your body weight a week. Faster loss usually means losing muscle and water, not fat.
Frequently Asked Questions
How accurate is the US Navy body fat calculator?
It is usually within 3 to 4% of a DEXA scan when you measure carefully. It is less accurate for very muscular people and for people with a lot of belly fat, but it is good for tracking changes over time.
What is a healthy body fat percentage for women?
For most adult women, 21 to 31% is a healthy range. Below 14% is too low for most women and can stop periods. Above 32% raises the risk of diabetes, PCOS symptoms and heart disease.
What is a healthy body fat percentage for men?
For most adult men, 14 to 24% is a healthy range. Above 25% is considered high.
Can I lose fat from my belly only?
No. You cannot choose where your body loses fat. A calorie deficit, enough protein, strength training and daily walking reduce fat all over, including the belly.
How often should I check my body fat?
Every 4 weeks is enough. Body fat changes slowly, and checking too often will only show small changes caused by water and measurement errors.
Get a Personal Fat Loss Plan
Dn. Aruba Rashid, a certified dietitian, creates fat loss plans that keep your muscle, built around Pakistani home food. She consults online across Pakistan through WhatsApp, and sees women in person in Multan. Read about our weight loss diet plan service.