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How to measure body fat with a tape

You have a tape measure. You will take three or four measurements in centimetres and turn them into a body fat percentage with the U.S. Navy formula. A man of 175 cm with a 38 cm neck and 85 cm waist is about 17%. Nothing leaves this tab.

6-minute read

Today's result A body fat percentage, an ACE category such as fitness or average, and fat and lean mass if you entered weight.

Open the body fat calculator after measuring. Measure in the morning before eating, with the tape snug but not tight. Repeat the same way to compare over time. Nothing is uploaded.

Open Body fat calculator
Contents

  1. Measure in the right places

    Neck: just below the larynx, tape sloping slightly down to the front. Waist: at the navel for men, at the narrowest point for women. Hips (women): at the widest point. Read the tape in centimetres, snug but not pressing in.

    Tape positions: neck below the larynx, waist at the navel (men) or narrowest point (women), hips at the widest point.
    Tape positions: neck below the larynx, waist at the navel (men) or narrowest point (women), hips at the widest point.

  2. Open Body fat calculator on cv.cm

    Metric and male are selected with sample numbers. The percentage sits on the right. Nothing is uploaded.

    Open Body fat calculator

  3. Enter height, neck and waist

    Type your height, neck and waist in centimetres. Switch to imperial for inches. For a woman, pick Female and the hips field appears; the formula needs it.

  4. Add weight if you want mass

    Weight is optional. With 70 kg and 17%, fat mass is 11.9 kg and lean mass 58.1 kg. Leave it blank to see only the percentage.

    175 cm, 38 cm neck, 85 cm waist: about 17%, in the fitness band for men.
    175 cm, 38 cm neck, 85 cm waist: about 17%, in the fitness band for men.

  5. Read the category

    ACE ranges for men: essential 2–5%, athletes 6–13%, fitness 14–17%, average 18–24%, obese 25%+. For women: 10–13%, 14–20%, 21–24%, 25–31%, 32%+.

  6. Compare over time, not with a scan

    The tape method is usually within 3 to 4 points of a DEXA scan and less accurate for very lean or very muscular people. Measure the same way every few weeks and watch the trend. Copy puts the result on the clipboard.

Use with these tools

FAQ

Can I estimate body fat free online?

Yes. cv.cm runs the U.S. Navy formula in this tab. Nothing is uploaded or stored.

Which measurements do I need?

Height, neck and waist for men; height, neck, waist and hips for women. Weight is optional and only splits fat and lean mass.

Where is the waist measured?

At the navel for men and at the narrowest point for women, tape level and snug.

How accurate is the tape method?

Within about 3 to 4 percentage points of a DEXA scan for most adults. It is better for tracking change than for one exact number.

What is a healthy body fat?

By the ACE ranges, fitness is 14–17% for men and 21–24% for women, and average is 18–24% and 25–31%. Ask a doctor about your own case.