Estimate your body fat percentage and composition using the US Navy formula.
Body fat percentage is the proportion of your total body weight that consists of fat tissue. The remaining percentage is lean mass (muscle, bone, organs, water).
The US Navy formula has a margin of error of ±3-4% compared to DEXA scans. It's accurate for fitness tracking but not clinical measurements. Consistency matters more than absolute accuracy.
Essential (below 5-13% for men/women), Athletes (6-13%/14-20%), Fitness (14-17%/21-24%), Average (18-24%/25-31%), Obese (25%+ for men, 32%+ for women).
Waist: At navel level. Neck: Just below the larynx. Hip: At the widest point of your hips. Use a soft measuring tape and don't compress the skin.
If body fat is above 25% for men or 32% for women, focus on fat loss. At lower body fat percentages with low muscle mass, consider a body recomposition or lean bulk.