Estimate your body fat percentage from simple tape measurements, using the US Navy circumference method.
How the US Navy method works
Developed by the Naval Health Research Center, this method estimates body fat from body circumferences rather than skinfolds or scales. It needs only a flexible tape measure, and for most people it lands within about 3–4 percentage points of laboratory methods — accurate enough to track trends over time.
How to measure correctly
- Neck: just below the larynx (Adam's apple), tape sloping slightly downward at the front.
- Waist: men measure at the navel; women at the narrowest point of the torso.
- Hips (women): at the widest point around the buttocks.
- Keep the tape level and snug, but never compressing the skin. Measure twice and average.
Body fat reference ranges
| Category | Men | Women |
|---|
| Essential fat | 2–5% | 10–13% |
| Athletes | 6–13% | 14–20% |
| Fitness | 14–17% | 21–24% |
| Average | 18–24% | 25–31% |
| Obese | 25%+ | 32%+ |
Women naturally carry more essential fat than men — it is required for hormonal and reproductive health, not a flaw to eliminate.
Body fat vs BMI
Unlike BMI, which only relates weight to height, body fat percentage distinguishes fat mass from muscle. The two together give a much clearer picture than either alone: BMI for a quick population-level screen, body fat for what your weight is actually made of.
Sources & references
- Hodgdon JA, Beckett MB. Prediction of percent body fat for U.S. Navy men and women from body circumferences and height. Naval Health Research Center, 1984.
Frequently asked questions
How does the US Navy body fat method work?
The US Navy method estimates body fat percentage from tape measurements of the neck, waist, and for women also the hips, combined with height. It uses logarithmic equations developed by the Naval Health Research Center and is accurate to within roughly 3 to 4 percentage points for most people.
What is a healthy body fat percentage?
Typical fitness ranges are roughly 10 to 20 percent for men and 18 to 28 percent for women, with essential fat minimums around 3 percent for men and 12 percent for women. Healthy ranges vary with age and individual factors.
How do I measure correctly?
Use a flexible tape, keep it level and snug but not compressing the skin. Measure the neck just below the larynx, the waist at the navel for men and at the narrowest point for women, and the hips at their widest point.
How often should I measure body fat?
Every 2 to 4 weeks is enough. Measurements taken at the same time of day, before eating, give the most consistent trend. Day-to-day changes mostly reflect water and food, not fat.
Is the Navy method as good as a DEXA scan?
No single field method matches lab imaging, but the Navy method tracks trends well and is free. If you follow the same measuring routine each time, the direction of change is reliable even if the absolute number is a few points off.