You don’t need calipers or a smart scale to estimate body fat. With a tape measure and the U.S. Navy method, you can get a surprisingly good estimate in under a minute.
How this works
This uses the U.S. Navy circumference method (Hodgdon & Beckett), with measurements in centimeters:
- Men: 495 ÷ (1.0324 − 0.19077 × log10(waist − neck) + 0.15456 × log10(height)) − 450
- Women: 495 ÷ (1.29579 − 0.35004 × log10(waist + hip − neck) + 0.22100 × log10(height)) − 450
Measure the waist at the navel (men) or the narrowest point (women), the neck just below the larynx, and the hips at the widest point. Categories follow the American Council on Exercise. Tape methods are typically within a few percentage points of lab tests.
Results are estimates for general information only and are not medical advice. Talk to your doctor or a registered dietitian before making major changes to your diet or exercise, especially if you are pregnant or have a health condition.
