How to measure body fat with a tape measure
- Enter your height and weight to get your BMI.
- Measure your neck and waist (and hips for women) with a soft tape, keeping it level and snug but not tight.
- Read your estimated body fat %, fat mass and lean mass.
Frequently asked questions
Why is my BMI high when I lift weights?
BMI only looks at height and weight. Muscle is heavy, so trained people often score as overweight. Body fat % is a better measure of progress.
How accurate is the Navy method?
It is usually within 3–4% of lab methods. Measure in the morning before eating, and use the same spots each time to track changes.
What is a healthy body fat percentage?
For men about 14–24% and for women about 21–31% is typical. Athletes are often lower, but going below essential fat levels is unhealthy.
Is my data saved?
No. Everything is calculated in your browser and nothing is sent or stored.