Body fat
Body Fat for Abs Calculator
See the body fat % and weight where your abs should start to show.
Free tool · Body fat
Body fat calculator
All you need is a soft tape measure. This uses the US Navy circumference formula, one of the most practical ways to estimate body fat at home, and shows how far you are from the range where abs usually show.
Results
- Estimated body fat
- 16.5%
- Fat mass
- 29.7 lb
- Lean mass
- 150.3 lb
- Abs usually start to show at
- ~11%
- About 5.5 points to go.
US Navy circumference method. Typically within a few percentage points of a DEXA scan; measure at the same time of day each time.
How to use it
- Measure your neck just below the Adam's apple.
- Measure your waist at the navel, relaxed, after breathing out (women: at the narrowest point).
- Women also measure hips at the widest point.
- Enter the numbers and read your estimate. Re-measure every 2–4 weeks under the same conditions.
Read next
FAQ
How accurate is the Navy body fat method?
For most people it lands within a few percentage points of lab methods like DEXA. It's best for tracking change over time, measured the same way each time.
What body fat percentage shows abs?
As a rough guide, men's abs start to show around 10–12% and women's around 16–20%, depending on genetics and how developed the ab muscles are.
Why does my waist measurement matter so much?
Waist is the biggest driver in the formula because it tracks the fat stored around your midsection, which is exactly what covers your abs.
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