How to Measure Body Fat Using the US Navy Method

PDF download Download Article
PDF download Download Article

Your body fat percentage refers to the amount of fat present in your body as a percentage. It includes both essential fat and storage fat. Essential body fat is found in your nerves, bone marrow and organs and cannot be lost without negative side effects. [1] The storage body fat accumulates when excess energy or calories are consumed - this is the type of fat you can safely reduce to either lose weight or lower your body fat percentage. [2] The U.S. Navy has devised a method to calculate your body fat percentage. It uses just a few measurements and a little math to come up with a value that can give you some insight in your health and weight. To measure your body fat percentage, you'll need just a few minutes, a measuring tape, and a calculator. That's it!

Method 1
Method 1 of 2:

Measuring Your Body Fat

PDF download Download Article
  1. Measure your height while not wearing shoes. In addition, stand straight, head erect and eyes looking forward.
    • If you can, have a friend or family member measure your height. It's a bit easier than doing it yourself.
    • Call your doctor and ask for your last height if you've had a recent appointment.
    • If you're entering the military service, only a service member is allowed to take height measurements.
  2. Use the circumference of your waist at a horizontal level around the navel for men, and at the level with the least width for women. Your arms should be relaxed by your side.
    • Don't pull or suck in your stomach while you're measuring.
    • Try to relax and measure as you're exhaling to get the most accurate measurement.
    • Keep in mind that BMI does not factor in waist circumference.
    Advertisement
  3. Start below the larynx (Adam's apple) with the tape measure perpendicular to the long axis of the neck.
    • Try to keep you head straight and look forward. Avoid flaring your neck out.
    • Make sure your shoulders are down and relaxed, not hunched.
  4. Place the tape measure around the largest width of your hips.
    • If wearing clothes, pull the tape measure somewhat taught to account for the bulk of your clothing.
  5. . Plug the numbers into the appropriate formulas or use an online calculator to assist you. Round your answer to the nearest full percent.
    • When calculating your body fat percentage, ensure that your height is in inches, not centimeters.
    • For men, use the following formula: % body fat = 86.010 x log10(abdomen - neck) - 70.041 x log10(height) + 36.76
    • For women, use the following formula: % body fat = 163.205 x log10(waist + hip - neck) - 97.684 x log10(height) - 78.387
  6. For the most accurate body fat percentage, it's recommended to take all of the measurements 3 times.
    • Take the average body fat percentage by adding your 3 results and dividing by 3. This will give you the most accurate measurement.
    • If any of your measurements has a discrepancy of more than 1 inch, take an additional 4th measurement and then take the average of all 4 measurements.
    7. Advertisement
Method 2
Method 2 of 2:

Understanding your Body Fat Percentage

PDF download Download Article
  1. Knowing your body fat percentage and where it falls within standard, healthy ranges can give you some insight into your overall health. This may help you determine if you need to lose weight, maintain weight or gain weight.
    • For men, body fat percentages should fall: for athletes: 6 to 13%, for general fitness levels: 14 to 17%, for acceptable or average: 18 to 25% and anything above 26% is generally considered to be overweight or obese. [3]
    • For women, body fat percentages should fall: for athletes: 14 to 20%, for general fitness levels: 21 to 24%, for acceptable or average: 25 to 31% and anything over 32% is considered overweight or obese. [4]
    • Remember, body fat percentage is just one of many numerical values that speaks to your weight and overall health. It's used in combination with a variety of other factors (like BMI, weight and height) to determine what's a healthy weight or body fat percentage for you.
  2. Once you know what your body fat percentage is and where it falls compared to healthy standards, you may want to speak to your primary care physician about your results. This will be especially helpful if you think your body fat percentage is too high or is indicating you're overweight.
    • If your body fat percentage is indicating that you may be overweight and you think you may need to lose weight, speak to your doctor about appropriate weight loss plans that would be safe and healthy for you.
    • Also ask you physician if excess body fat has any effects on any current health conditions you have or if it increases your risk for certain health conditions.
  3. A registered dietitian is a health and nutrition expert that may be able to give you a diet/meal plan or tips on how to reduce your body fat percentage with foods.
    • A dietitian may also be able to evaluate your current lifestyle and give you suggestions on small behavior changes to positively affect your body fat percentage.
    • Speak with your primary care doctor. They may know or can refer you to a local dietitian for additional help.
  4. A personal trainer is a fitness expert that may be able to help you design a workout that can help you build muscle and decrease your body fat percentage.
    • Many gyms offer a free or discounted initial personal training session with a staff member.
    • Personal training can be expensive. However, it may be worthwhile to meet with a train one to three times just to get an idea of a routine or workouts that would help you reach your goal. Then you can continue on your own.
    • Keep in mind that simply hiring a personal trainer will not decrease your body fat percentage . You will have to do hard work of exercising and eating right to see results.
    5. Advertisement

Video

Expert Q&A

Search
Add New Question
  • Question
    Even using a calculator I cannot figure this formula out. I have tried it many different ways and keep coming up with a number that is way too high to be correct. What can I do?
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Michele Dolan
    Certified Fitness Trainer
    Expert Answer
    There are many BMI calculators online. Look for one where you simply fill in the blanks with your information. One key thing to remember is that you use the right measurement units. If your know your weight in pounds, keep your other measurements in feet and inches. If you know your weight in kilograms, use centimeters for your height and other measurements. Don't use symbols like ' or ". Just enter the number. Here's a good one: http://www.calculator.net/body-fat-calculator.html
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
    Yes No
    Not Helpful 10 Helpful 5
  • Question
    How do you calculate the percentage of calories from fat?
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Michele Dolan
    Certified Fitness Trainer
    Expert Answer
    There are 9 calories per gram of fat. Read the food labels to learn how many grams of fat is in each serving of each food. Aim for 20% of your total calories from fat.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
    Yes No
    Not Helpful 2 Helpful 1
  • Question
    How do they measure body fat?
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Michele Dolan
    Certified Fitness Trainer
    Expert Answer
    Body fat can be measured by water immersion (muscle sinks and fat floats) or caliper testing.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
    Yes No
    Not Helpful 2 Helpful 0
See more answers
Ask a Question
200 characters left
Include your email address to get a message when this question is answered.
Submit
      Advertisement

      Tips

      • For the most accurate measurements, use the appropriate type of tape measure. It should be made from a non-stretchable material like fiberglass. Avoid metal, steel or cloth measuring tapes.
        Thanks
        Helpful 0 Not Helpful 0
      • This does not represent an accurate measure of body fat. It is an estimation only. Hydrostatic density testing is the only single widely accepted standard for measuring body fat.
        Thanks
        Helpful 0 Not Helpful 0
      Submit a Tip
      All tip submissions are carefully reviewed before being published
      Name
      Please provide your name and last initial
      Submit
      Thanks for submitting a tip for review!
      Advertisement

      Things You'll Need

      • Measuring tape
      • Calculator


      You Might Also Like

      How to
      Calculate Your Body Mass Index (BMI)
      How to
      Convert Metric Weight to Pounds
      How to
      Weigh Yourself
      How to
      Use Body Fat Calipers
      How to
      Decrease Body Fat Percentage
      How to
      Calculate Body Fat With a Tape Measure
      How to
      Get Rid of Stress Belly
      How to
      Measure Your Waist & Belly Fat
      How to
      Reduce Your Overall Body Fat
      How to
      Stop Losing Weight
      How to
      Avoid Gaining Weight While Taking Lyrica
      How to
      Calculate Your Waist to Hip Ratio
      How to
      Be Naturally Thin
      How to
      Avoid Weight Gain While Working a Desk Job
      Advertisement

      References

      1. ↑ https://www.humankinetics.com/excerpts/excerpts/normal-ranges-of-body-weight-and-body-fat
      2. ↑ https://www.humankinetics.com/excerpts/excerpts/normal-ranges-of-body-weight-and-body-fat
      3. ↑ https://www.webmd.com/fitness-exercise/features/how-to-stretch
      4. ↑ https://www.webmd.com/fitness-exercise/features/how-to-stretch

      About This Article

      Article Summary X

      Before you measure your body fat using the US Navy method, measure your height, waist, neck, and hips with a tape measure. It may be helpful to have a friend help you measure yourself, especially for your height. After measuring yourself, use the US Navy method to calculate your body fat percentage. Once you figure out your percentage, talk to your doctor to make sure you’re in a healthy range. If you’re outside of the healthy range, consider seeing a dietician, who can help you make changes to your lifestyle to reduce or increase your body fat levels. To learn how to use a formula to calculate your body fat with the US Navy method, read more from our Trainer co-author.

      Did this summary help you?
      In other languages
      Thanks to all authors for creating a page that has been read 550,479 times.

      Reader Success Stories

      • Dalia Heggo

        Jun 29, 2018

        "The idea inspired me is that body fat percentage can be estimated at home by simple measurements."
      Share your story

      Did this article help you?

      Advertisement