The Best Way to Estimate Body Fat Percentage at Home

I’ve used 3 different methods to estimate body fat percentage at home: bioelectric impedance, callipers and the Navy method. By far, the Navy method is the cheapest and easiest to use.

If you’re a man, you need 3 different measurements, and a woman needs 4. You plug these measurements into a formula, and there’s your approximate body fat percentage.

Both men and women need to have their height, waist and neck measurements in inches. Women also need to have their hip measurement.

The neck is measured below the Adam's apple and above the traps.

Men measure their relaxed waist circumference at the belly button, and women use the narrowest part of their waist and the widest point of the hips.

Then plug this information into the formula shown on the screen; if you’re like me and not a math major, I’ll leave a link in the top comment to an online calculator. Just plug in your measurements, and it’ll give you the answer.

For Men:
Body fat % = 86.010 x log10(waist - neck) - 70.041 x log10(height) + 36.76

For Women:
Body fat % = 163.205 x log10(waist + hip - neck) - 97.684 x log10(height) - 78.387

Here is the online calculator if you would rather have the math done for you; https://fitand50.ca/navy-body-fat-cal...