Body fat calculator
All you need is a tape measure. The US Navy method estimates body fat from a few circumferences and is usually within a few points of a lab scan, which is more than enough to track a cut or a bulk.
Measure the neck just below the Adam's apple and the waist at the navel (women: at the narrowest point), relaxed, not sucked in. Women also measure the hips at the widest point.
Estimates from published population formulas, not a measurement or medical advice. Talk to a doctor or dietitian before a big change in diet or training, especially with a health condition.
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Questions
How accurate is the US Navy method?
For most people it lands within 3–4 percentage points of a DEXA scan. Taking the same measurements the same way every few weeks shows the trend reliably, even if the absolute number is off.
What is a healthy body fat percentage?
Roughly 14–24% for men and 21–31% for women falls in the fit-to-average range. Athletes sit lower, but essential fat (about 2–5% for men, 10–13% for women) is the floor for health.
Why measure instead of using a smart scale?
Bioimpedance scales swing with how much water you drank. A tape is cheap, repeatable and not fooled by hydration.