Body Fat Calculator

Estimate your body fat percentage using the U.S. Navy circumference method. Free, instant, no signup.

Formula: Men: 495 ÷ (1.0324 − 0.19077·log₁₀(waist−neck) + 0.15456·log₁₀(height)) − 450

How to use the Body Fat Calculator

  1. Enter your values. Fill in the fields with your numbers.
  2. Calculate. Press Calculate to run the body fat calculator.
  3. Use the result. Copy the result or try a related tool next.

Why use our Body Fat Calculator

Instant results. Enter your figures and the body fat calculator returns an answer in seconds.
Free & private. Runs in your browser — no signup, and nothing is sent to a server.
Accurate. Uses standard formulas so you can rely on the numbers.

Free to use — premium coming soon

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About the Body Fat Calculator

The Body Fat Calculator estimates what percentage of your total body weight is fat rather than muscle, bone, organs, and water. It uses the U.S. Navy circumference method, developed by Hodgdon and Beckett at the Naval Health Research Center in 1984, which needs only a tape measure and a few body measurements. Men enter height, neck, and waist; women add a hip measurement. Because it relies on simple measurements instead of expensive scanning equipment, it gives you a usable body-composition reading at home in under a minute, with no scale, calipers, or lab visit required.

Reach for this tool when the number on your bathroom scale stops telling the full story. Two people of the same weight and height can carry very different amounts of fat, so body fat percentage is often a better progress marker than weight alone, especially if you are lifting weights and gaining muscle while losing fat. It is useful for tracking a cutting or recomposition phase, checking whether you fall in the athletic, fitness, or acceptable range, and setting realistic goals. Many people log it monthly to see trends the scale hides.

Under the hood, the calculator plugs your measurements into the Navy log-based equations. For men it computes 86.010 times log10(waist minus neck) minus 70.041 times log10(height) plus 36.76, all in inches. For women it uses 163.205 times log10(waist plus hip minus neck) minus 97.684 times log10(height) minus 78.387. The result is read against American Council on Exercise categories: essential fat (2 to 5 percent for men, 10 to 13 percent for women), athletes, fitness, acceptable, and obese. The math assumes fat distributes in typical patterns, which is why measurement spots matter so much.

Treat the result as a solid estimate, not a clinical diagnosis. The Navy method is generally accurate to within about 3 to 4 percentage points for most people, compared with roughly 1 to 2 percent for a DEXA scan, and it can drift for very lean athletes or those carrying a lot of abdominal fat. On privacy: every calculation runs entirely in your browser. Your neck, waist, hip, and height measurements are never uploaded, stored, or shared, so you can check your numbers as often as you like without leaving a trace.

Frequently asked questions

Which formula does this body fat calculator use?

It uses the U.S. Navy circumference (tape-measure) method from 1984, which estimates body fat from height, neck, and waist for men, plus hip for women. The equations are log-based and require no scale, calipers, or scanning equipment.

How accurate is the Navy body fat method?

For most people it lands within about 3 to 4 percentage points of a clinical measurement. A DEXA scan is more precise at roughly 1 to 2 percent, but the Navy method is free, repeatable at home, and good enough for tracking trends over time.

How should I measure my neck, waist, and hips?

Use a flexible tape held snug but not tight, against bare skin. Measure the neck just below the larynx, the waist at the navel for men or the narrowest point for women, and the hips at the widest point of the buttocks. Stand relaxed and exhale normally rather than sucking in.

What is a healthy body fat percentage?

Using ACE categories, the fitness range is about 14 to 17 percent for men and 21 to 24 percent for women, while 18 to 24 percent (men) and 25 to 31 percent (women) is acceptable. Essential fat, the minimum needed for health, is 2 to 5 percent for men and 10 to 13 percent for women.

Why is my result different from a smart scale or DEXA scan?

Each method uses different population data and measures the body differently, so a 2 to 4 percent gap between tools is normal. The Navy method estimates from circumferences, smart scales send a current through your body, and DEXA images every fat cell. For consistency, pick one method and track changes within it.

From our blog

How to Read a Weekly Time Card: Breaks, Overnight Shifts, and Overtime Explained

By the Super Simple Digital Tools Team · Updated June 2026

A time card looks simple, but the small details are where pay quietly leaks away. The core skill is converting clock times into a duration: count the whole hours between start and finish, then handle the leftover minutes separately. A shift from 8:15 AM to 4:45 PM is 8 hours and 30 minutes, or 8.5 hours in decimal. Payroll systems run on decimal hours, so getting comfortable converting minutes to decimals (15 minutes is 0.25, 30 is 0.5, 45 is 0.75) is the single most useful habit when checking your own card.

Breaks are the next sticking point. Unpaid meal breaks must be subtracted from the shift, while short paid rest breaks usually count as worked time. If you take a 45-minute lunch, that time comes off the total before any overtime is figured. Be consistent about whether a break is paid or unpaid across the week, because mixing the two is one of the most common reasons a hand-totaled card disagrees with the final paycheck.

Overnight shifts cause more confusion than any other case because the clock numbers go down instead of up. A shift that starts at 9:00 PM and ends at 5:00 AM cannot be calculated by subtracting 9 from 5. The trick is to add 24 hours to the end time: 5:00 AM becomes 29:00, and 29 minus 21 (9:00 PM) gives 8 hours. A calculator handles this automatically by detecting that the end time is not later than the start time, but it helps to understand the logic so you can sanity-check the result.

Rounding is where compliance enters the picture. Many employers round clock punches to the nearest quarter hour using the 7-minute rule: punches 1 to 7 minutes past a quarter mark round down, and 8 to 14 minutes round up. The FLSA permits this only if it stays neutral over time. If your start punches keep rounding against you and your end punches do too, the rounding is favoring the employer, which is not allowed. Comparing your raw punches against the rounded total occasionally is a good way to catch a pattern.

Finally, separate overtime before you celebrate a big total. Federal rules pay time and a half for hours past 40 in a workweek, and some states add daily overtime past 8 hours. A week of five 9-hour days is 45 hours: 40 at the regular rate and 5 at one and a half. Splitting regular and overtime hours, rather than lumping everything together, is what makes your estimate match what payroll actually pays.

  • Convert minutes to decimals when checking pay: 15 minutes is 0.25, 30 is 0.5, and 45 is 0.75 of an hour.
  • For overnight shifts, mentally add 24 hours to the end time before subtracting, or let the calculator detect the midnight crossing for you.
  • Decide up front whether each break is paid or unpaid and apply it the same way every day so your totals stay consistent.
  • Spot-check your rounded punches against the raw times now and then; if rounding always lands in the employer's favor, flag it.

Read the full guide →

Tool by the Super Simple Digital Tools Team. Reviewed by our editorial team. Free to use, no signup required.

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