How to measure body fat with a tape
Quick answer: To measure body fat with a tape, measure your neck, measure your waist, women: measure your hips and enter height and the measurements.
- Measure your neck. Just below the Adam's apple, tape sloping slightly down at the front.
- Measure your waist. Men: at the belly button. Women: at the narrowest point.
- Women: measure your hips. At the widest point of the buttocks.
- Enter height and the measurements. Measure relaxed, in the morning, and use the same spots each time.
Body fat ranges
For men, about 14–17% is fit and 18–24% average; for women, about 21–24% is fit and 25–31% average (American Council on Exercise).
Frequently asked questions
How accurate is the Navy method?
Usually within 3–4% of lab methods if you measure carefully. It's best for tracking changes over time.