Estimate your body fat percentage using the Navy Method. Get your fat mass, lean mass, and see where you fall on the body fat scale.
Measure at navel level
Measure below the larynx (Adam's apple)
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Body fat percentage represents the proportion of your total body weight that consists of fat tissue. Unlike BMI (Body Mass Index), which only considers height and weight, body fat percentage gives you a clearer picture of your body composition by distinguishing between fat mass and lean mass.
Your body contains two types of fat:
Knowing your body fat percentage helps you set realistic fitness goals, track progress more accurately than weight alone, and understand your overall health better.
The Navy Method requires only a measuring tape and calculates body fat using circumference measurements. Here's how to take accurate measurements:
Men: Measure horizontally at navel (belly button) level
Women: Measure at the narrowest point of your waist, typically just above the belly button
Measure just below the larynx (Adam's apple) with the tape sloping slightly downward at the front. Keep the tape level at the sides and back.
Measure at the widest point of your buttocks, keeping the tape level all the way around.
Example: A 180 lb, 5'10" bodybuilder would have a BMI of 25.8 (overweight), but their body fat might be only 10-12% (athletic). Body fat percentage gives a much clearer picture of their actual health status.
Body fat recommendations vary based on gender and fitness goals. Here are the standard categories:
Note: Body fat naturally increases with age. These ranges are general guidelines. Athletes in certain sports may have body fat outside these ranges and still be healthy.
Reducing body fat while preserving muscle mass requires a strategic approach combining nutrition, exercise, and lifestyle factors:
Aim for a 300-500 calorie daily deficit. Larger deficits can lead to muscle loss. Use our Calorie Deficit Calculator to find your target.
Consume 0.7-1g protein per pound of body weight to preserve muscle during fat loss. Protein also increases satiety and has a higher thermic effect.
Resistance training 3-4 times per week signals your body to preserve muscle mass. This keeps your metabolism high during fat loss.
Healthy fat loss is 0.5-1% body fat per month. Faster rates often mean muscle loss. Track trends over weeks, not days.
Body fat percentage is the total mass of fat divided by total body mass. It shows how much of your weight is fat versus lean mass (muscle, bone, organs). Unlike BMI, it actually measures body composition.
The Navy Method is generally accurate within 1-3% of DEXA scans for most people. Developed by the U.S. Navy, it's one of the most reliable circumference-based methods. Accuracy depends on proper measurement technique.
For men: Athletes 6-13%, Fitness 14-17%, Average 18-24%. For women: Athletes 14-20%, Fitness 21-24%, Average 25-31%. The fitness range is ideal for most health-conscious individuals.
Women naturally carry more essential fat for hormonal function and reproduction. This fat is stored in breasts, hips, and thighs. Women need 10-13% essential fat compared to 2-5% for men.
Measure every 2-4 weeks under consistent conditions (same time of day, similar hydration). Body fat changes slowly, so weekly measurements are sufficient. Daily tracking is unnecessary.
BMI only uses height and weight and can't distinguish muscle from fat. A muscular person may have a "high" BMI but low body fat. Body fat percentage directly measures fat mass, making it better for assessing fitness and health.
Track your nutrition with BiteKit to hit your protein targets and maintain the calorie deficit you need to reduce body fat. Just speak or type your meals - AI does the rest.
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