Estimate your body fat percentage using the US Navy method — just a tape measure, no gym equipment needed.
US Navy circumference method (±3% accuracy). For clinical measurement, use DEXA scan.
According to the American Council on Exercise: Essential fat is 10–13%, Athletes are 14–20%, Fitness is 21–24%, Average is 25–31%, and Obese is 32%+. Women naturally carry more essential fat than men due to hormonal and reproductive needs.
Use a flexible tape measure. Measure your waist at the narrowest point (around belly button level), hips at the widest point, and neck just below the larynx (Adam's apple). Take each measurement twice and use the average. Measure in the morning before eating for consistency.