How the US Navy body fat method works
The US Navy formula estimates body fat from the circumference of your neck, waist (and hips for women) relative to your height. It's widely used because it needs only a tape measure yet correlates reasonably well with more expensive methods.
Body fat percentage categories
Everyone carries some essential fat — roughly 2–5% for men and 10–13% for women — that your organs and hormones depend on; going below it is unhealthy, not impressive. Above that, the scale climbs through athletic, fitness, average and higher levels, and women naturally sit a few points higher than men at every level. The category table above shows the exact bands for your selected sex and highlights where your result lands.
Body fat percentage chart for men and women
The American Council on Exercise (ACE) categories the calculator uses. Women carry more essential fat than men, so every band sits higher.
| Category | Men | Women | What it means |
|---|---|---|---|
| Essential fat | 2–5% | 10–13% | The minimum the body needs to function — not a goal |
| Athletes | 6–13% | 14–20% | Very lean; typical of competitive athletes |
| Fitness | 14–17% | 21–24% | Lean and healthy |
| Average | 18–24% | 25–31% | Typical for non-athletes |
| Obese | 25%+ | 32%+ | Raised health risk |
What is a healthy body fat percentage for men?
About 6–24%: the Athletes (6–13%), Fitness (14–17%) and Average (18–24%) bands. 25% or more is classed as obese, and below 6% is essential-fat territory — too low for most men to sustain.
What is a healthy body fat percentage for women?
About 14–31%: Athletes (14–20%), Fitness (21–24%) and Average (25–31%). 32% or more is classed as obese. Below 14% is generally too low — women need more essential fat for hormonal health.
Why do I need my hip measurement (women)?
Women store more fat around the hips, so the female formula includes hip circumference for a better estimate.
How accurate is it?
Typically within about 3–4% of a DEXA scan for most people — great for tracking progress cheaply at home.