Health & Fitness
How to Estimate Body Fat Percentage at Home
Practical methods for estimating body fat percentage without expensive equipment — from BIA scales to the Navy method — with accuracy guidelines.
Body fat percentage is a more meaningful health metric than weight alone — but measuring it accurately requires either expensive equipment or accepting some margin of error. Here are the most practical home methods.
What's a Healthy Body Fat Percentage?
- Men — Essential fat: 2–5%, Athletic: 6–13%, Fitness: 14–17%, Average: 18–24%, Obese: 25%+
- Women — Essential fat: 10–13%, Athletic: 14–20%, Fitness: 21–24%, Average: 25–31%, Obese: 32%+
BIA Smart Scales
Bioelectrical impedance scales pass a tiny electrical current through your body. Fat resists electrical current; muscle conducts it. They're convenient but can vary by ±3–5% from true values depending on hydration, when you last ate, and time of day. Consistent testing conditions (same time, fasted) improve reliability for tracking trends.
The US Navy Method
This formula uses tape measure circumferences and is surprisingly accurate for most people. For men: measure neck and abdomen. For women: measure neck, waist, and hips. Plug into the formula (or an online calculator) for an estimate within ±3% of DEXA scan results in most cases.
Skinfold Calipers
Calipers measure the thickness of fat folds at specific body sites. The Jackson-Pollock 3-site and 7-site protocols are the most common. Accuracy depends heavily on technique — it's worth learning from a trained professional initially. Calipers cost under $10 and are excellent for tracking changes over time.