How to Measure Body Fat Percentage at Home (Navy Method)

The scale can't tell muscle from fat — which is why body fat percentage is a better progress metric than weight alone. You can estimate it at home with nothing but a tape measure.

The US Navy method

This formula estimates body fat from a few circumference measurements plus your height. It's not as precise as a DEXA scan, but it's free, repeatable, and good enough to track change over time. Plug your numbers into the body fat calculator to get the result.

How to measure correctly

Use a flexible tape, keep it level and snug (not tight), and measure on bare skin. Neck: just below the larynx. Waist: at the navel for men; at the narrowest point for women. Hips (women): at the widest point. Measure first thing in the morning for consistency, and take each measurement twice.

What the numbers mean

Rough ranges differ by sex. For men: ~6–13% athletic, 14–17% fit, 18–24% average, 25%+ high. For women (who carry more essential fat): ~14–20% athletic, 21–24% fit, 25–31% average, 32%+ high. Health, not just aesthetics, lives in the middle ranges.

Consistency beats accuracy

The exact percentage matters less than the trend. Measure the same way, same time, every couple of weeks. A tape that says "down 2%" over two months is telling you something real, even if the absolute number is a little off.

The bigger picture

Pair body fat with other markers: the BMI calculator for a quick range, the TDEE calculator to set your intake, and the ideal weight calculator for a target. For anything medical, see a professional — these are estimates, not diagnoses.