How to Measure Body Fat Percentage at Home — 4 Methods Compared
Method 1: Navy Body Fat Formula (Best for Home Use)
The US Navy formula requires only a tape measure: waist, neck, and height (plus hip for women). It’s validated against DEXA and correlates at r = 0.89 for men and r = 0.86 for women. It’s free, instant, and the same formula used in military fitness assessments. Use Body Fat Calculator to calculate it.
Method 2: BMI-Based Estimation
There are regression equations that estimate body fat from BMI, age, and gender (Deurenberg equation). They’re less accurate than the Navy formula but require only a scale and height. Accuracy drops significantly for older adults and athletes.
Method 3: Smart Scales (Bioelectrical Impedance)
Smart scales estimate body fat by sending a small electrical current through the body and measuring resistance. Accuracy varies significantly with hydration level (±3–5% depending on when you measured). They’re useful for tracking trends, not for precise absolute values.
Method 4: Skinfold Calipers
Measuring skinfold thickness at specific sites (chest, abdomen, thigh for men; tricep, suprailiac, thigh for women) with the Jackson-Pollock formula is highly accurate when done correctly (±3%). It requires calipers and practice, but the 3-site Jackson-Pollock is considered a reliable field standard.
Frequently Asked Questions
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Open Body Fat Calculator — uses the Navy formula with just 3–4 body measurements.
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