Calculate body fat % at home using only a tape measure. Understand healthy ranges and what body composition means for your health.
Body fat percentage is far more meaningful than body weight alone. Two people can weigh the same but one may be mostly muscle and the other mostly fat — with very different health profiles.
Men: Essential fat 2-5%, Athletes 6-13%, Fitness 14-17%, Average 18-24%, Obese 25%+. Women: Essential fat 10-13%, Athletes 14-20%, Fitness 21-24%, Average 25-31%, Obese 32%+. These are population guidelines — individual health varies. Athletes and very muscular people may read higher than their true health status.
Requires only a flexible tape measure. Men: measure neck and waist. Women: measure neck, waist, and hips. Measurement technique: neck just below Adam's apple, waist at the narrowest point while naturally relaxed (not sucked in), hips at the widest point. Take all measurements in the morning before eating for consistency. This method has 3-4% margin of error for most people.
DEXA scan: most accurate at 1-2% error, requires a clinic. Hydrostatic weighing: very accurate, involves being submerged in water. Skinfold calipers: good accuracy with a trained technician. BIA smart scales: convenient but affected by hydration levels (3-8% error). The Navy tape method is the best practical free home option for tracking trends over time.
Create a modest caloric deficit (300-500 calories below TDEE). Prioritise strength training to preserve muscle while losing fat. Aim for 0.5-1% body fat reduction per month — this pace maintains muscle mass. Optimise sleep (poor sleep increases cortisol, promoting fat storage). Track monthly rather than daily to see real trends through normal fluctuations.
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