Body Fat Percentage Calculator — Tape Measure Method
The scale alone isn't enough — body fat percentage is what actually decides how you look. This tool uses the U.S. Navy formula and needs nothing but a tape measure.
22.1%
U.S. Navy formula — about 3-4% margin versus clinical measurement.
How to measure correctly
Measure first thing in the morning. Neck: just below the larynx, tape sloping slightly forward. Waist for men: at the navel. For women: at the narrowest point. Hips for women: at the widest point. Don't pull the tape tight or hold your breath.
Healthy ranges
Men: 10-14% athletic, 15-19% fit, above 25% obese. Women: 16-20% athletic, 21-24% fit, above 32% obese. Dropping below essential fat harms hormones and health.
Turn the number into a plan
Body fat gives you lean mass, the most accurate base for daily protein. It also shows whether you're losing fat or muscle — if weight drops but the percentage doesn't, the plan needs adjusting.
FAQ
How accurate is the tape method?▼
It runs about 3-4% off DEXA, but it's consistent — ideal for tracking monthly change with the same measuring routine.
What's an ideal body fat percentage?▼
Roughly 12-18% for men and 20-26% for women is healthy and athletic. Lower than that suits contest prep, not everyday life.
How do I lose fat without losing muscle?▼
A moderate 300-500 kcal deficit, 2g protein per kg, resistance training 3-4x a week and 7 hours of sleep. Crash dieting eats muscle.