What is the US Navy Method?
The US Navy developed a formula to accurately estimate body fat percentage using simple circumference measurements. Because it requires nothing more than a tape measure, it has become one of the most popular methods for tracking body fat at home. While DEXA scans and hydrostatic weighing are more accurate, the Navy method is widely considered the best free alternative.
How to Take Your Measurements
For the most accurate results, use a soft fiberglass tape measure and ensure it is pulled flat against the skin without compressing the tissue.
- Neck: Measure right below your larynx (Adam's apple), keeping the tape perfectly horizontal.
- Waist (Men): Measure horizontally around the navel. Keep your stomach relaxed.
- Waist (Women): Measure at the narrowest point of your waist, usually right above the belly button.
- Hips (Women only): Measure at the widest circumference of your hips and buttocks.
Body Fat Categories (ACE Guidelines)
The American Council on Exercise (ACE) provides the following standard categorization for body fat percentages:
| Description | Women | Men |
|---|---|---|
| Essential Fat | 10 - 13% | 2 - 5% |
| Athletes | 14 - 20% | 6 - 13% |
| Fitness | 21 - 24% | 14 - 17% |
| Acceptable | 25 - 31% | 18 - 24% |
| Obese | 32%+ | 25%+ |