Body Fat Calculator: Tape Measure (Navy Method) and Army Limits
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The Navy tape method estimates body fat from your height, neck and waist (and hips for women). A man 70 inches tall with a 15.5 inch neck and 34 inch waist is at about 16.5% body fat.
With a 34 inch waist and a 15.5 inch neck, the tape method estimates body fat at 16.5%. That falls in the fitness range. At 180 lb that is about 29.6 lb of fat and 150.4 lb of lean mass.
Body fat categories
| Category | Men | Women |
|---|---|---|
| Essential fat | 2% to 5% | 10% to 13% |
| Athletes | 6% to 13% | 14% to 20% |
| Fitness | 14% to 17% | 21% to 24% |
| Average | 18% to 24% | 25% to 31% |
| Above average | 25% or more | 32% or more |
Show the steps
- Convert to centimeters if needed: height 177.8, neck 39.4, waist 86.4.
- Body fat = 495 ÷ (1.0324 − 0.19077 × log10(waist − neck) + 0.15456 × log10(height)) − 450.
- Result: 16.46%.
U.S. Navy circumference method
%BF = 495 ÷ (1.0324 − 0.19077 log10(waist − neck) + 0.15456 log10(height)) − 450
All lengths in centimeters
- Tape measurements are an estimate and can be off by several percentage points. A DEXA scan is more accurate.
- The Army’s official tape test now uses a navel-only measurement and its own tables. This calculator uses the older Navy formula, so it is not the official Army result. The maximums shown are from Army Regulation 600-9.
- This is not medical advice.
Estimates for planning and learning, not financial, tax, legal or medical advice. Check figures with your lender, tax preparer or doctor before you act.
About this calculator
You can estimate body fat with a soft tape measure. The U.S. Navy formula uses the difference between your waist and neck, plus your height, to estimate the fat on your body. It needs no calipers or scale.
The result is shown with standard fitness categories and with the maximum body fat the U.S. Army allows for your age and sex. The Army’s official tape test now uses a navel-only table, so treat this result as an estimate, not an official one.
How to use it
- Choose your units and sex, then enter your age and height.
- Measure your neck just below the larynx, and your waist at the navel (men) or narrowest point (women). Women also measure hips at the widest point.
- Keep the tape snug, level and not squeezing. Measure twice.
- Optionally enter body weight in the options to see fat mass and lean mass.
Body fat categories
Men are typically considered athletic at 6% to 13%, fit at 14% to 17%, and average at 18% to 24%. For women the matching ranges are 14% to 20%, 21% to 24% and 25% to 31%. Some body fat is essential for health.
Army maximums (AR 600-9)
Allowed body fat by age: ages 17 to 20, 20% for men and 30% for women; 21 to 27, 22% and 32%; 28 to 39, 24% and 34%; 40 and over, 26% and 36%.
Sources
Quick check: test yourself
Which measurements does the Navy method use for men?
Correct answer: Height, neck and waist. Men need height, neck and waist. Women also need hip.
If your waist gets smaller and your neck stays the same, your body fat estimate…
Correct answer: Falls. The formula uses waist minus neck, so a smaller waist lowers it.
Why is a tape estimate not exact?
Correct answer: It estimates fat from body shape. The formula estimates from circumference, not from direct measurement.
Pick an answer for each question.
Common questions
How accurate is the tape method?
It is usually within a few percentage points of other methods, but it can be off more for very muscular or very lean people.
How do I measure my waist?
Keep the tape level and snug without squeezing, on a normal exhale. Men measure at the navel, women at the narrowest point.
What is a healthy body fat percentage?
For most men, 10% to 20% is healthy. For most women, 18% to 28%.
Is this the official Army calculator?
No. The Army uses its own navel-only tables. Use the official Army calculator for any official purpose.
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