Estimate body fat percentage from a tape measure using the US Navy formula. Get fat mass, lean mass, and the band you fall in.
How accurate is the tape method?
Within about 3 to 4 percentage points of a DEXA scan for most people, which is good enough to track progress. It is far better than a BMI reading and much cheaper than a scan. The trend over weeks matters more than any single number.
Where exactly do I measure?
Waist at the navel for men and at the narrowest point for women. Neck just below the larynx, with the tape sloping slightly down at the front. Hips at the widest point. Stand relaxed, breathe out normally, and keep the tape level and snug without digging in.
What is a healthy body fat percentage?
Roughly 14% to 18% for men and 21% to 25% for women counts as the fitness range. Below 6% for men and 14% for women is essential fat, which is too low to be safe. Above 25% for men and 32% for women is where health risk climbs.
Why is my body fat high when my BMI is normal?
BMI only knows your weight and height. Someone with little muscle can sit at a normal BMI while carrying a lot of fat, a pattern often called thin outside, fat inside. It is common among Indians, which is also why India uses lower BMI cut-offs than the WHO.
Why do men and women have different bands?
Women naturally carry more essential fat, largely for reproductive function. A body fat percentage that is average for a woman would be high for a man, so the two are never compared on the same scale.
How fast can I lose body fat?
About 0.5% to 1% of body weight a week is a sustainable pace while keeping muscle. Faster than that and you start losing lean mass, which lowers your metabolism and makes the weight easier to regain.