Estimate your body fat percentage using the U.S. Navy circumference method. This calculator provides a reasonable estimate of body composition.
The Navy method is generally accurate within 3-4% for most people. It's more accurate than BMI for athletes and muscular individuals, but less precise than DEXA scans or hydrostatic weighing.
Measure your waist at the narrowest point, usually just above the belly button. For the neck, measure just below the Adam's apple. Keep the tape measure level and snug but not tight.
For men: 6-17% is athletic/fitness range, 18-24% is average. For women: 14-24% is athletic/fitness range, 25-31% is average. Essential fat minimums are 2-5% for men and 10-13% for women.
Track monthly or bi-weekly at most. Body fat changes slowly, and daily fluctuations in measurements can be misleading. Focus on trends over time rather than individual readings.