How to use this calculator
Pick your sex (the formula differs), enter your height, and measure your neck (घाँटी) and waist (कम्मर) in centimetres — women also add the hip. Your body-fat percentage and category appear instantly. Use a flexible tape, keep it level and snug, and measure at the same time of day for reliable tracking.
Why body fat is a better check than BMI for Nepalis
BMI only compares weight to height — it cannot tell muscle from fat. For the same BMI, South Asians, including Nepalis, tend to carry more body fat, especially around the abdomen (the “thin-fat” or skinny-fat phenotype), and develop diabetes and heart-disease risk earlier. So a Nepali can look “Normal” on the BMI chart while their body-fat percentage and waist size tell a different, more accurate story.
Body fat categories (ACE)
| Category | Men | Women |
|---|---|---|
| Essential fat | 2–5% | 10–13% |
| Athletic | 6–13% | 14–20% |
| Fitness | 14–17% | 21–24% |
| Acceptable | 18–24% | 25–31% |
| Obese | 25% and above | 32% and above |
Women naturally carry more essential fat than men. Body fat below 6% (men) or 14% (women) can be unhealthy, just like too much.
How to measure correctly
- Neck: just below the larynx (Adam’s apple), tape sloping slightly down at the front.
- Waist: men at the navel; women at the narrowest point. Relax, don’t suck in.
- Hip (women): around the widest part of the buttocks.
- Keep the tape snug but not squeezing, and level all the way round. Measure in centimetres.
Sources & disclaimer
This calculator uses the US Navy circumference (tape) method developed at the Naval Health Research Center, with category bands from the American Council on Exercise (ACE). It is an estimate (accurate to about ±3% for most people), not a clinical body-composition measurement like DEXA or BIA, and is general information — not medical advice. It is for non-pregnant adults aged 18+. Confirm any health decision with a qualified health professional.
- US Navy body-fat method (Hodgdon–Beckett equations)
- American Council on Exercise — body-fat percentage categories
Compare with your BMI (Asian cut-offs) and estimate your daily calories with the TDEE Calculator.
Frequently asked questions
How is body fat percentage calculated here?
This tool uses the US Navy tape-measure method, the standard behind most online body-fat calculators. It estimates your body density from your height, neck and waist (plus hip for women) and converts it to a body-fat percentage. You only need a measuring tape — no calipers or scales.
How accurate is the US Navy body fat method?
For most people it is accurate to within about 1–3% compared with underwater weighing. It is a good, free estimate, but a DEXA scan or BIA body-composition machine is more precise. Measure carefully and at the same time of day for consistent tracking.
Why does body fat matter more than BMI for Nepalis?
For the same BMI, South Asians — including Nepalis — tend to carry more body fat, especially around the belly (the 'thin-fat' or skinny-fat pattern). Someone can read 'Normal' on BMI yet have high body fat. Checking your body-fat percentage and waist size gives a fuller picture of health risk.
How do I measure my neck, waist and hip correctly?
Use a flexible tape, snug but not compressing the skin, and keep it level. Neck: just below the larynx (Adam's apple), sloping slightly down to the front. Waist: men measure at the navel, women at the narrowest point. Hip (women): around the widest part of the buttocks. Measure in centimetres, without holding your breath.
What is a healthy body fat percentage?
Using the ACE chart, the fitness range is about 14–17% for men and 21–24% for women, while 18–24% (men) and 25–31% (women) is still acceptable and healthy. Very low body fat — below 6% for men or 14% for women — can be harmful. 25%+ (men) or 32%+ (women) is classed as obese.
Is my data saved?
No. The calculation runs entirely in your browser and nothing is uploaded or stored on a server.