By Coach Jeff Alagar, NASM Physique and Bodybuilding Coach and ISSA Certified Nutritionist. Updated November 2026.
You can estimate body fat at home with a tape measure: neck and waist for men, plus hips for women. The US Navy formula is usually within 3 to 4% of a DEXA scan.
How this body fat calculator works
Measure first thing in the morning, relaxed, tape snug but not tight. Men measure the waist at the navel; women at the narrowest point and the hips at the widest. The formula combines these with your height. Track the trend over weeks, not one reading.
Frequently asked questions
What is a healthy body fat % for men and women?
Roughly 14 to 24% for men and 21 to 31% for women. Visible abs usually appear around 10 to 12% for men and 18 to 20% for women.
Are smart scales accurate?
They swing with hydration and can be off by 5% or more. Use the same scale under the same conditions and watch the trend.
Related calculators
These calculators give general estimates for healthy adults and are not medical advice. If you are pregnant, under 18, or have a medical condition, ask your doctor before changing your diet or training.
