Body Fat Percentage: A Better Health Signal Than Weight
Two people at the same weight can look and perform very differently — the difference is body composition. Body fat percentage tells you how much of your weight is fat versus lean tissue.
Here are the healthy ranges and how a simple tape-measure method estimates your number.
The formula
The U.S. Navy method estimates body fat from height plus neck, waist (and hip for women) circumferences — no calipers needed.
Why it beats weight
As you train, you may lose fat and gain muscle with little scale movement. Body fat percentage captures that progress the scale hides.
Measure consistently
Take circumferences in the morning, relaxed, at the same spots each time for comparable trends.
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Frequently asked questions
Is the Navy method accurate?
It's a good no-equipment estimate, typically within a few percent of more advanced scans.
What's essential fat?
About 2–5% for men and 10–13% for women is the minimum for normal function.
This tool provides educational information and is not intended to replace professional medical advice.