Body Fat Calculator + Goal Planner
Uses the U.S. Navy body fat method + calorie planning to reach your goal weight.
Feet
Inches
Example: 5 ft 8 in (no conversion needed)
Enter in the same unit as Weight.
Used for neck/waist/hips.
We’ll adjust if your goal would require unsafe calories.
No Tape Measure? Do This (60 seconds)
- Use a string / shoelace / phone charger cord: wrap it around your neck/waist/hips, pinch where it meets, then lay it flat next to a ruler or standard paper.
- Paper-strip method: cut a long strip of paper (or tape multiple papers together), wrap, mark the overlap with a pen, then measure it.
- Quick paper reference: U.S. letter paper is 11 inches long (or 8.5 inches wide). Use it to estimate if you don’t have a ruler.
- Where to measure: Neck = just below Adam’s apple. Waist = at the navel (relaxed, not sucked in). Hips = widest point.
Tip: measure twice and use the average for best accuracy.