How accurate is the Navy method?

Typically within about 3–4 percentage points of a DEXA scan for most people, and reliable for tracking change over time as long as you measure consistently. It can be off for very lean or very heavy individuals. Use it for trends, not a single definitive number.

Where exactly do I measure?

Neck: just below the larynx, tape sloping slightly down at the front. Waist: at the navel for men, at the narrowest point for women. Hips (women): at the widest point of the glutes. Keep the tape level and snug.

Why does it feed my calorie and protein targets?

Lean body mass drives energy expenditure and protein needs more than total weight does. With a body-fat figure, the TDEE calculator can use Katch-McArdle and the protein calculator can target grams per kg of lean mass, both more accurate for muscular athletes.

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Calculadora

Body Fat & Lean Mass Calculator

Estimate your body-fat percentage, fat mass, and lean body mass with the U.S. Navy method. Free, no signup.

SexoPeso

Altura

Cuello (cm)Cintura (cm)Mide relajado, a la misma hora del día, con la cinta ajustada pero sin comprimir la piel. Las circunferencias usan la misma unidad que tu altura.

Grasa corporal18,4 %

Alrededor de un 18,4 % de grasa corporal, es decir 69,4 kg de masa magra. Es una estimación por el método Navy: sigue la tendencia a lo largo de varias semanas en vez de fijarte en una sola lectura.

Masa magra69,4 kg

Masa grasa15,6 kg

Usa tu masa magra en las calculadoras de TDEE y proteína para obtener objetivos más precisos que el peso de la báscula.

Calcular mis macros a partir de la masa magra Fijar mi objetivo de proteína a partir de la masa magra

Sigue tu composición corporal a lo largo del tiempo: empieza una prueba gratuita de AFITPILOT

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Sobre esta calculadora

The U.S. Navy method estimates body-fat percentage from a handful of tape-measure circumferences (neck and waist for men, plus hips for women), together with your height. It’s not as precise as a DEXA scan, but it’s free, repeatable at home, and accurate enough to track a trend over weeks. From body-fat percentage we derive your lean body mass (everything that isn’t fat) and fat mass. Lean body mass is the number that sharpens the rest of your plan: the calorie calculator can switch to the Katch-McArdle equation with it, and protein targets are best set from lean mass rather than scale weight. Measure relaxed, at the same time of day, tape snug but not compressing the skin.

Fuentes

U.S. Navy circumference method (Hodgdon & Beckett, 1984). Body fat is an estimate; DEXA or calipers are more accurate.

Preguntas frecuentes

How accurate is the Navy method?
Typically within about 3–4 percentage points of a DEXA scan for most people, and reliable for tracking change over time as long as you measure consistently. It can be off for very lean or very heavy individuals. Use it for trends, not a single definitive number.
Where exactly do I measure?
Neck: just below the larynx, tape sloping slightly down at the front. Waist: at the navel for men, at the narrowest point for women. Hips (women): at the widest point of the glutes. Keep the tape level and snug.
Why does it feed my calorie and protein targets?
Lean body mass drives energy expenditure and protein needs more than total weight does. With a body-fat figure, the TDEE calculator can use Katch-McArdle and the protein calculator can target grams per kg of lean mass, both more accurate for muscular athletes.