US Navy body fat method
Uses a tape measure instead of a scale: height, neck and waist (plus hips for women). It's accurate to within a few percent for most people and tracks changes well over time.
Body fat categories
| Category | Men | Women |
|---|---|---|
| Essential fat | 2–5% | 10–13% |
| Athletes | 6–13% | 14–20% |
| Fitness | 14–17% | 21–24% |
| Average | 18–24% | 25–31% |
| Above average | 25%+ | 32%+ |
How to measure
- Neck: just below the larynx, tape sloping slightly down at the front.
- Waist: at the navel for men; at the narrowest point for women. Relax, don't suck in.
- Hips (women): around the widest part of the buttocks.
An estimate for general fitness, not a medical diagnosis. South Asians tend to carry more fat at the same BMI, so body-fat percentage is a more useful measure than BMI alone.