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Body Fat Percentage Calculator (US Navy Method)
Estimate your body fat percentage using the US Navy circumference method — one of the most accurate non-invasive techniques. Only needs a tape measure.
Body Composition
16.5%
Body Fat — Fitness
30 lbs
Fat Mass
155 lbs
Lean Mass
Your body fat of 16.5% is in the "Fitness" category. Great job maintaining a healthy body composition!
Analysis & insights
Your body fat is 16.461435263172632% — 30 lbs of fat mass over 155 lbs of lean mass. That places you in the "fitness" range for male adults — leaner than the population average. Caliper/tape methods have ±3-5% error — for tracking change over time, use the same method consistently rather than worrying about absolute accuracy.
Fitness range
Lean and healthy. Visible muscle definition. Sustainable for most people with consistent activity.
Risk & benchmark gauge
Current band
Athletic
Body fat: 16.461435263172632%
Industry benchmarks
- Your body fat16.461435263172632%
- Essential (male)5%
- Athletes (male)13%
- Fitness (male)17%
- Average (male)24%
- Your fat mass30 lbs
- Your lean mass155 lbs
Key insights
Body composition > scale weight
Two people at 180 lbs can look completely different. The 180-lb person at 15% BF has 27 lbs of fat and 153 lbs of lean mass; at 30% BF they have 54 lbs fat and only 126 lbs lean. Same scale number, different bodies.
Calipers, tapes, and DEXA differ
Tape/caliper methods carry ±3-5% error vs DEXA (the gold standard, ~$50-150 at most metro labs). Use the same method consistently to TRACK change rather than worry about absolute accuracy.
Recommended actions(4)
Eat 0.7-1g protein per lb bodyweight
High priorityProtein protects muscle during fat loss and supports muscle gain during a surplus.
Impact: High-protein dieters lose roughly 50% less lean mass during a cut vs equal-calorie low-protein.
Focus on performance, not further fat loss
Medium priorityAt your BF% you're already in the lean range. Chasing lower numbers risks hormonal disruption and muscle loss. Train for strength or performance goals instead.
Lift heavy 3-4 days per week
Medium priorityCompound movements (squat, deadlift, press, row, pull-up) recruit the most muscle in the least time.
This tool is for informational purposes only and does not constitute medical advice. Consult a healthcare professional for advice specific to your situation.