Estimate your body-fat % with the Navy method (tape measure). You only need to measure neck and waist (and hips for women).
Just below the Adam's apple
At the navel
ACE scale (men)
BF %: 17.0
- Essential fat
- Athletes
- Fitness
- Average
- Obese
Body composition
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Knowing your body composition (% fat, % lean mass) is much more informative than weight or BMI, but it usually requires expensive machines like DEXA. The Navy method is the best at-home alternative.
How the Navy method works
Developed by the US Navy to estimate body composition without equipment. It uses height and circumferences (neck, waist and, for women, hip) in logarithmic formulas. Margin of error ±3% versus DEXA, enough to follow month-to-month trends.
How to measure well
Use a flexible (not metallic) tape, without squeezing. Morning, fasted, relaxed posture. Neck: just below the Adam's apple. Men's waist: at navel level. Women's waist: at the narrowest point. Hip: at the widest. Repeat twice and average.
Frequently asked questions
How accurate is the Navy method?+
Margin of error ±3% versus DEXA. It's the best option without specialised equipment as long as you measure carefully (loose tape, correct position).
Where do I measure the waist?+
Men: at navel level. Women: at the narrowest point between ribs and hips.