Body Fat Percentage
Estimate body fat percentage using the U.S. Navy method (tape measurements).
cm
cm
cm
Body fat16.9%
Measure circumferences with a tape. Men: neck + waist. Women: + hips.
How it works
Body-fat percentage tells you far more about fitness than weight alone. The US Navy method estimates it from simple tape measurements, with no special equipment needed.
It uses the circumference of the neck and waist (and hips for women) together with height, in a logarithmic formula. For a man of 180 cm with a 90 cm waist and 38 cm neck, it estimates roughly 20% body fat. The measurements matter, so take them carefully.
It is an estimate rather than a lab measurement, but it is consistent, so it is very useful for tracking change over time — the trend matters more than any single reading.
Frequently asked questions
How accurate is the Navy method?
Within a few percentage points for most people. It is less precise than a DEXA scan or calipers, but because it is repeatable it is excellent for tracking progress over weeks and months.
How do I take the measurements?
Use a flexible tape, keep it level and snug without squeezing. Measure the neck below the larynx, the waist at the navel, and for women the hips at the widest point. Measure at the same time of day for consistency.
How can I improve measurements?
Measure at the same time, posture and tape tension each time.