Body fat percentage is a far better gauge of your physique and health than bodyweight or BMI. The U.S. Navy tape-measure method gives you a solid estimate with nothing but a tape measure.
Why body fat, not weight?
The scale can't tell muscle from fat. Two people at the same weight can look completely different. Tracking body-fat percentage reveals whether you're losing fat, gaining muscle, or both.
How the Navy method works
It uses log-based equations relating your height and key circumferences (neck, waist, and hips for women) to body density, then converts that to a fat percentage. Consistency in how you measure is the key to reliable tracking.
Frequently asked questions
It's one of the better field methods, usually within about 3% of a DEXA scan. Consistent measuring technique matters more than the exact number.
Roughly 10–20% for men and 18–28% for women is considered fit and healthy. Athletes often sit lower; essential fat is around 3–5% (men) and 10–13% (women).
Neck just below the larynx, waist at the navel, and — for women — hips at the widest point. Keep the tape level and snug, and measure while relaxed.