Body fat percentage tells you more about your composition than weight alone. Here's what the numbers mean and how to measure it.
Two people can weigh the same but have very different body compositions. Body fat percentage separates fat mass from lean mass (muscle, bone, organs, water), giving a clearer picture of health and fitness progress than the scale alone.
| Category | Men | Women |
|---|---|---|
| Essential Fat | 2–5% | 10–13% |
| Athletes | 6–13% | 14–20% |
| Fitness | 14–17% | 21–24% |
| Acceptable | 18–24% | 25–31% |
| Obese | 25%+ | 32%+ |
The U.S. Navy tape-measure method uses neck, waist (and hip for women), and height to estimate body fat percentage without special equipment. It's generally within a few percentage points of more precise methods like DEXA scans, making it a practical option for tracking progress over time.
Get an instant estimate using the U.S. Navy tape-measure method.
Open Body Fat CalculatorIt's generally within a few percentage points of more precise methods like DEXA scans for most people, making it a practical estimate rather than a lab-grade measurement.
For men, roughly 14–24% is considered acceptable to fit; for women, roughly 21–31% is considered acceptable to fit, though healthy ranges vary by age and individual.
Every 4–6 weeks is usually enough to see meaningful trends without over-focusing on small day-to-day fluctuations.
Last Updated: July 2026