What body fat percentage tells you
Body fat percentage is the share of your total weight that is fat, with the rest being muscle, bone, organs and water. It answers the question BMI can't: not just how heavy you are, but what you're made of.
Some body fat is essential — it cushions organs, stores energy and supports hormones. But carrying too much, especially around the middle, raises the risk of metabolic disease. Tracking your percentage over time is often more motivating than the scale, because it can fall even when your weight barely moves.
How this estimate is made
This tool uses the U.S. Navy circumference method, developed so body fat could be estimated with nothing more than a tape measure. It compares your neck, waist (and hips, for women) against your height. Measure snugly but without compressing the skin, ideally first thing in the morning:
- Neck: just below the larynx, sloping slightly down to the front.
- Waist: at the navel for men; at the narrowest point for women.
- Hips (women): at the widest point of the buttocks.
Healthy body fat ranges
| Category | Men | Women |
|---|---|---|
| Essential fat | 2–5% | 10–13% |
| Athletes | 6–13% | 14–20% |
| Fitness | 14–17% | 21–24% |
| Average | 18–24% | 25–31% |
| Above average | 25%+ | 32%+ |
How accurate is it?
The Navy method is a quick estimate, not a clinical measurement. It can be off by a few percentage points compared with a DEXA scan, and it's most reliable for people of average build. Its real strength is consistency: as long as you measure the same way each time, the trend it shows is meaningful even if the absolute figure isn't perfect.
Where to go from here
To lower body fat, combine a modest calorie deficit (see the calorie calculator) with strength training and a high-protein diet to preserve muscle. The macro calculator helps you set that protein target. Re-measure every 2–4 weeks under the same conditions to track real progress.
Helpful tools to track your progress
Track weight and trends over time.
View options →Weigh portions to hit your targets accurately.
View options →Some links may be affiliate links; if you buy through them we may earn a small commission at no extra cost to you.
Frequently asked questions
What is a healthy body fat percentage?
Roughly 14–24% for men and 21–31% for women is considered healthy. Athletes are often lower, while the essential minimum is about 2–5% for men and 10–13% for women.
How accurate is the Navy body fat method?
It's a good estimate that's usually within a few percentage points of a DEXA scan for average builds. Its main value is tracking change consistently over time.
How do I measure my waist and neck correctly?
Use a flexible tape, snug but not compressing the skin. Measure the neck below the larynx and the waist at the navel (men) or narrowest point (women), ideally each morning.
Why do women have higher body fat than men?
Women carry more essential fat to support hormonal and reproductive functions, so healthy ranges are naturally higher for women than men.