SR Gym Surat / Calculators / Body Fat Calculator
Free Tool
Body Fat Calculator
A tape measure tells you more than the scale ever will. This uses the U.S. Navy method to estimate your body-fat percentage from a few simple measurements.
0%
The Navy method is a tape-measure estimate — handy for tracking change over time, but it can be off by a few percent versus a lab scan. Measure relaxed, at the same time of day, and watch the trend rather than any single reading.
How to measure
Use a soft tape and keep it snug but not tight. Neck: just below the larynx, tape sloping slightly down at the front. Waist: for men, around the navel; for women, at the narrowest point. Hip (women): around the widest part. Keep your muscles relaxed and don’t suck in.
Rough body-fat ranges: for men, athletes sit around 6–13%, fit 14–17%, average 18–24%, and 25%+ is high. For women, athletes 14–20%, fit 21–24%, average 25–31%, and 32%+ is high. Women naturally and healthily carry more than men.
Chasing a very low number isn’t the goal for most people — strong, healthy, and sustainable beats shredded-and-miserable every time.
Questions
How accurate is the Navy body-fat method?+
It’s a solid estimate — usually within about 3% of a lab scan when you measure carefully. Its real strength is tracking change: measure monthly the same way and the trend is what matters.
Why does it ask women for a hip measurement?+
Body-fat distribution differs, so the formula for women includes the hip measurement to stay accurate. Men only need neck and waist.
What body-fat percentage should I aim for?+
For general health and a fit look, roughly 14–20% for men and 21–28% for women is a sensible, sustainable target. Athletes go lower for short periods, but very low levels are hard to hold and not necessary for health.
More free tools
Numbers are the easy part
A calculator gives you a target. A coach gets you there. Bring your result to the floor in Adajan.