Body fat categories
| Category | Men | Women |
|---|---|---|
| Essential fat | 2–5% | 10–13% |
| Athletes | 6–13% | 14–20% |
| Fitness | 14–17% | 21–24% |
| Average | 18–24% | 25–31% |
| Obese | 25%+ | 32%+ |
U.S. Navy body fat formula
Measurements in centimetres. Waist is measured at the navel, neck at the narrowest point, and hips at the widest point (women only).
How to measure correctly
- Neck: Measure at the narrowest point, just below the larynx (Adam's apple). Keep the tape level.
- Waist: Measure at the navel level while standing. Don't suck in your stomach.
- Hips (women): Measure at the widest point of the buttocks/hips while standing with feet together.
- Use a flexible tape measure and keep it snug but not compressing the skin.
Frequently asked questions
Why is body fat percentage better than BMI?
BMI doesn't distinguish between muscle and fat. A muscular person can have a high BMI but low body fat. Body fat percentage directly measures your fat-to-lean mass ratio, giving a more accurate picture of body composition.
How can I reduce body fat?
Create a moderate calorie deficit (300-500 cal/day), prioritise protein intake (1.6-2.2g per kg bodyweight), do resistance training 2-4 times per week, and get adequate sleep. Losing 0.5-1% body fat per month is a sustainable rate.
What is the most accurate body fat measurement method?
DEXA scan is the gold standard (±1-2% accuracy). Hydrostatic weighing and Bod Pod are also very accurate. The U.S. Navy method (±3-4%) is the best accessible option requiring no equipment beyond a tape measure.