Calculate your body fat percentage

The US Navy method (used here) estimates body fat from circumference measurements. For men: %BF = 86.010 × log₁₀(waist − neck) − 70.041 × log₁₀(height) + 36.76. For women, hip measurement is also included. This method has an accuracy of ±3–4% compared to DEXA scans, making it one of the better field methods. The BMI-based Deurenberg formula is simpler but less accurate for people with above-average muscle mass. For the most accurate measurement, professional methods include DEXA scanning, hydrostatic weighing, and BodPod, all of which are available at university fitness labs and some gyms.

For men, essential fat is 2–5%, athletes are typically 6–13%, fitness is 14–17%, average is 18–24%, and obese is 25%+. For women, essential fat is 10–13%, athletes 14–20%, fitness 21–24%, average 25–31%, obese 32%+. Women naturally carry more body fat than men due to hormonal differences and the physiological need to support reproduction. A woman at 25% body fat is in the "average" range, while a man at 25% is considered obese by ACE standards.