The US Navy method estimates body fat from a few tape measurements — neck, waist and, for women, hips — plus your height. It is free, needs no special equipment, and tracks changes well over time. Treat the number as a useful estimate rather than a clinical measurement; consistency of how you measure matters most.
Measure progress
Track it.
Body tape measure
Consistent measurements.
Body fat calipers
A second method.
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Frequently asked questions
How should I measure my waist?
Measure at the narrowest point for women and at the navel for men, keeping the tape level and snug but not tight. Measure at the same time of day for consistency.
What is a healthy body fat percentage?
It varies by age and sex. Broadly, many sources put a healthy range around 10 to 20 percent for men and 18 to 28 percent for women.