A quick, clinically-grounded estimate of your body fat, using just a tape measure.
U.S. Navy method, all measurements in centimetres
Body fat percentage is the share of your body weight made up of fat tissue, both essential fat (needed for organ and hormone function) and storage fat. Unlike body weight or BMI, it speaks directly to body composition: two people at the same weight can have very different fat-to-muscle ratios.
The U.S. Navy method uses circumference measurements and height to estimate body fat without skinfold calipers or scans. It's accurate to within roughly 3-4% for most adults, great as a screen, not a definitive medical reading.
Body fat bands (ACE guidelines):
Very low body fat (below essential) is a red flag for hormone disruption and bone-density loss; high body fat raises risk of insulin resistance, fatty liver and cardiovascular disease. The healthiest target for most adults is the fitness or low-average range.
Lowering body fat requires a sustained calorie deficit while protecting lean mass, that means adequate protein (1.6-2.2 g/kg of goal body weight), strength training, and prioritising whole foods with high satiety per calorie. Crash dieting drops weight quickly but mostly in muscle and water, which raises body fat % over time.
Our weight loss program is built around body-composition outcomes, not just scale weight. Pair this estimate with our TDEE calculator to set a sensible calorie target.
This calculator is most useful if you're working on:
Structured programs for sustainable fat loss with balanced Indian meals.
Performance nutrition for athletes and active adults.
Body fat % tells you what to do, but a personalised plan tells you how. Book a free consultation to translate your reading into a weekly protein, training and meal strategy.
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