How to measure correctly
- Measure in the morning, before eating, standing relaxed.
- Neck: just below the larynx (Adam's apple), tape sloping slightly down at the front.
- Waist: men at the level of the navel; women at the narrowest point. Breathe out normally and do not pull your stomach in.
- Hip (women): around the widest part of your buttocks.
- Keep the tape level and snug, not tight. Measure twice and use the average.
The US Navy formula
Men: body fat % = 495 ÷ (1.0324 − 0.19077 × log₁₀(waist − neck) + 0.15456 × log₁₀(height)) − 450
Women: body fat % = 495 ÷ (1.29579 − 0.35004 × log₁₀(waist + hip − neck) + 0.22100 × log₁₀(height)) − 450
All measurements are in centimetres.
Body fat percentage chart
| Category | Men | Women |
|---|---|---|
| Essential fat | 2–5% | 10–13% |
| Athletes | 6–13% | 14–20% |
| Fitness | 14–17% | 21–24% |
| Average | 18–24% | 25–31% |
| Obese | 25% and above | 32% and above |
Frequently asked questions
What is a healthy body fat percentage?
For most adults, about 14–24% for men and 21–31% for women is a healthy range. Athletes are usually lower.
How accurate is the tape method?
When measured carefully, the US Navy method is usually within about 3–4% of lab methods like DEXA. Measuring the same way each time matters more than perfect accuracy.
Is body fat better than BMI?
Body fat tells you how much of your weight is fat, so it is better for muscular people. BMI is quicker. Using both, plus your waist size, gives the clearest picture.
How can I lower my body fat?
Eat in a small calorie deficit, get enough protein, do strength training 2–3 times a week and stay active daily. Aim to lose about 0.5 kg a week.
Sources
- Hodgdon JA, Beckett MB. Prediction of percent body fat for U.S. Navy men and women from body circumferences and height. Naval Health Research Center, 1984.
- American Council on Exercise. Body fat percentage categories.
Last updated: 20 October 2026. Read our editorial policy.
