How to Measure Body Fat: A Step-by-Step Guide

Tracking your body fat percentage is one of the best ways to monitor your fitness progress. While professional methods like DEXA scans are the gold standard, there are several reliable ways to measure body fat at home.

1. The US Navy Method (Tape Measure)

This is one of the most popular and practical methods for home use. It requires only a flexible tape measure and our Body Fat Calculator.

How to do it:

• Neck: Measure just below the Adam's apple. Keep the tape flat and horizontal.
• Waist (Men): Measure horizontally at the level of the navel.
• Waist (Women): Measure at the narrowest part of the waist.
• Hips (Women only): Measure at the widest part of the hips/buttocks.

Once you have your measurements, simply enter them into our calculator to get your estimate instantly.

2. Skinfold Calipers

Calipers measure the thickness of subcutaneous fat at specific points on the body. This method can be very accurate if done consistently, but it requires some practice.

Common Measurement Sites:

• Chest: Diagonal fold halfway between the nipple and armpit (Men).
• Abdominal: Vertical fold one inch to the right of the navel.
• Thigh: Vertical fold halfway between the hip and knee.
• Tricep: Vertical fold on the back of the upper arm (Women).

3. Bioelectrical Impedance Scales

Many modern bathroom scales include body fat estimation. They work by sending a weak electrical current through your body. Since fat contains less water than muscle, it conducts electricity differently.

Pros: Very easy to use.
Cons: Can be affected by hydration levels. Drink water consistently for best results.

Which Method is Best?

For most people, the US Navy Method offers the best balance of convenience and accuracy. It doesn't require special equipment besides a tape measure, and it's less prone to user error than calipers.

Ready to try it? Grab a tape measure and head over to our Body Fat Calculator now.