Measure the same way every time
Take measurements first thing in the morning, before eating, with the tape snug but not compressing skin. Waist is measured at the navel for men and at the narrowest point for women; neck is measured just below the larynx with the tape sloping slightly downward at the front.
- • Average three readings per site to reduce tape error.
- • Re-measure every 2–4 weeks, not daily.
- • Hip measurement is only used in the female equation.
FAQ
How accurate is the Navy body fat method?
It typically lands within about 3 percentage points of a DEXA scan, which is good enough for tracking change over time but not for precise single-point assessment.
What is a healthy body fat percentage?
Common fitness ranges are 14–17% for men and 21–24% for women. Essential fat, the minimum required for health, is roughly 3–5% for men and 10–13% for women.
Why did my body fat go up when my weight went down?
Usually a measurement or hydration artifact, or muscle loss during an aggressive deficit. Check whether lean mass also fell.
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