Estimate your body fat percentage with the U.S. Navy circumference method — just a tape measure needed. See your category, fat mass, and lean body mass.
The U.S. Navy method estimates body fat percentage from a few tape-measure circumferences — neck and waist for men, plus hips for women — along with your height. It's the most popular at-home method because it needs no special equipment and is reasonably accurate for most people, typically within 3–4% of a clinical measurement.
The American Council on Exercise classifies men as essential fat (2–5%), athletes (6–13%), fitness (14–17%), average (18–24%), and above average (25%+). For women the ranges are higher: essential (10–13%), athletes (14–20%), fitness (21–24%), average (25–31%), and above average (32%+). Women naturally carry more essential fat for hormonal and reproductive health.
Use a flexible tape measure. Measure your neck just below the larynx, your waist at the navel (men) or the narrowest point (women), and for women the hips at the widest point. Keep the tape snug but not compressing the skin, and measure on bare skin for accuracy.
It's accurate to within about 3–4% for most people, which is good for an at-home estimate. It can be less accurate for very lean or very heavy individuals. For tracking progress, consistency matters more than absolute precision — measure the same way each time.
For men, the fitness range is roughly 14–17% and average is 18–24%. For women, fitness is about 21–24% and average is 25–31%. Essential fat (the minimum for health) is around 3–5% for men and 10–13% for women.