How accurate is the US Navy body fat calculator?

It is a convenient estimate, not a measurement. The Navy tape method correlates reasonably well with criterion methods but carries a standard error of roughly 3 to 4 percentage points against a DEXA scan, and it assumes a typical fat distribution. Use it to track a trend in yourself over time rather than as a precise number. A DEXA or InBody scan is the accurate version.

What is a healthy body fat percentage for my age?

It rises modestly with age and differs by sex. For men, roughly 8 to 19 percent at 20 to 39, 11 to 21 percent at 40 to 59, and 13 to 24 percent at 60 to 79. For women, roughly 21 to 32 percent, 23 to 33 percent, and 24 to 35 percent across the same age bands. These are adapted from Gallagher et al. 2000. Some fat is essential, so lower is not always better.

Are these ranges right for Singapore?

Read the upper end as somewhat lower for yourself. The published ranges come from cohorts that were predominantly Caucasian, and Asian populations tend to carry more visceral fat and face cardiometabolic risk at a lower total body fat and BMI. So a number near the top of the healthy band may warrant more attention here than the raw figure suggests.

How do I measure correctly for the Navy method?

Use a flexible tape, snug but not compressing, all in centimetres. Neck: just below the larynx, tape sloping slightly down at the front. Waist: at the navel for men, at the narrowest point for women, relaxed and after breathing out. Women also measure the hip at its widest point. Measure twice and average, and measure at the same time of day when you re-check.

Body Composition

Body Fat Percentage Calculator

Estimate your body fat with a tape measure and no scale, using the US Navy circumference method, then see it against the healthy range for your age and sex. It is an estimate to track a trend, not a lab measurement.

Why body fat beats the scale

The number on the scale cannot tell muscle from fat, so two people at the same weight can carry very different health risk. Body fat percentage gets closer to what matters, but even it has a blind spot: it says nothing about where the fat sits, and abdominal fat is the type most tied to metabolic and cardiovascular risk. That is why we pair body fat with waist-to-height ratio and, in studio, measure composition directly. If you want the difference between an estimate like this and a measured scan spelled out, see DEXA vs InBody in Singapore.

Healthy body fat range by age and sex

Adapted from Gallagher et al. 2000, Am J Clin Nutr. Estimate method: Hodgdon & Beckett 1984, US Navy. Read the top of each band as somewhat lower for Asian populations (more visceral-fat-sensitive).

Age	Men	Women
20–39	8–19%	21–32%
40–59	11–21%	23–33%
60–79	13–24%	24–35%

More on reading these numbers for the long term: healthy body fat percentage by age and why your weight doesn't tell you how healthy you are.

Body fat percentage, common questions

How accurate is the US Navy body fat calculator?: It is a convenient estimate, not a measurement. The Navy tape method correlates reasonably well with criterion methods but carries a standard error of roughly 3 to 4 percentage points against a DEXA scan, and it assumes a typical fat distribution. Use it to track a trend in yourself over time rather than as a precise number. A DEXA or InBody scan is the accurate version.
What is a healthy body fat percentage for my age?: It rises modestly with age and differs by sex. For men, roughly 8 to 19 percent at 20 to 39, 11 to 21 percent at 40 to 59, and 13 to 24 percent at 60 to 79. For women, roughly 21 to 32 percent, 23 to 33 percent, and 24 to 35 percent across the same age bands. These are adapted from Gallagher et al. 2000. Some fat is essential, so lower is not always better.
Are these ranges right for Singapore?: Read the upper end as somewhat lower for yourself. The published ranges come from cohorts that were predominantly Caucasian, and Asian populations tend to carry more visceral fat and face cardiometabolic risk at a lower total body fat and BMI. So a number near the top of the healthy band may warrant more attention here than the raw figure suggests.
How do I measure correctly for the Navy method?: Use a flexible tape, snug but not compressing, all in centimetres. Neck: just below the larynx, tape sloping slightly down at the front. Waist: at the navel for men, at the narrowest point for women, relaxed and after breathing out. Women also measure the hip at its widest point. Measure twice and average, and measure at the same time of day when you re-check.

More complimentary Healthspan calculators

Cardiorespiratory

VO2 Max Calculator →

Strength

Grip Strength Test →

Body Composition

Waist-to-Height Ratio →

Stability

Sitting-Rising Test →

Overall

Fitness Age Calculator →

GLP-1 / weight-loss meds

GLP-1 Muscle-Loss Calculator →

Running

Running Pace Calculator →

Running

Heart Rate Zones Calculator →

Nutrition

Protein Intake Calculator →

All calculators + the Healthspan Audit →

Catalyst Performance

Body Fat Percentage Calculator

Why body fat beats the scale

Healthy body fat range by age and sex

Adapted from Gallagher et al. 2000, Am J Clin Nutr. Estimate method: Hodgdon & Beckett 1984, US Navy. Read the top of each band as somewhat lower for Asian populations (more visceral-fat-sensitive).

Age	Men	Women
20–39	8–19%	21–32%
40–59	11–21%	23–33%
60–79	13–24%	24–35%

More on reading these numbers for the long term: healthy body fat percentage by age and why your weight doesn't tell you how healthy you are.

Body fat percentage, common questions

How accurate is the US Navy body fat calculator?: It is a convenient estimate, not a measurement. The Navy tape method correlates reasonably well with criterion methods but carries a standard error of roughly 3 to 4 percentage points against a DEXA scan, and it assumes a typical fat distribution. Use it to track a trend in yourself over time rather than as a precise number. A DEXA or InBody scan is the accurate version.
What is a healthy body fat percentage for my age?: It rises modestly with age and differs by sex. For men, roughly 8 to 19 percent at 20 to 39, 11 to 21 percent at 40 to 59, and 13 to 24 percent at 60 to 79. For women, roughly 21 to 32 percent, 23 to 33 percent, and 24 to 35 percent across the same age bands. These are adapted from Gallagher et al. 2000. Some fat is essential, so lower is not always better.
Are these ranges right for Singapore?: Read the upper end as somewhat lower for yourself. The published ranges come from cohorts that were predominantly Caucasian, and Asian populations tend to carry more visceral fat and face cardiometabolic risk at a lower total body fat and BMI. So a number near the top of the healthy band may warrant more attention here than the raw figure suggests.
How do I measure correctly for the Navy method?: Use a flexible tape, snug but not compressing, all in centimetres. Neck: just below the larynx, tape sloping slightly down at the front. Waist: at the navel for men, at the narrowest point for women, relaxed and after breathing out. Women also measure the hip at its widest point. Measure twice and average, and measure at the same time of day when you re-check.