Measure the neck below the larynx, the waist at the narrowest point (men measure at the navel), and the hip at the widest point. A soft tape measure works best.
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US Navy method
Circumference-based, using height, neck, waist (and hip for women).
body fat
Fat mass
Lean mass
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BMI-based method
Deurenberg formula, using height, weight, age and sex.
—
body fat
—Fat mass
—
Lean mass
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Body fat categories (American Council on Exercise)
| Category | Women | Men |
|---|---|---|
| Essential fat | 10–13% | 2–5% |
| Athletes | 14–20% | 6–13% |
| Fitness | 21–24% | 14–17% |
| Average / acceptable | 25–31% | 18–24% |
| Obese | 32%+ | 25%+ |
Estimate only — not medical advice. Circumference and BMI-based formulas are approximations that can differ by several points from methods such as DEXA. Consult a healthcare professional for a clinical assessment.