How to measure
Measure waist at the navel, relaxed — not sucked in. Neck just below the Adam's apple. Women also measure hips at the widest point. Measure twice and use the average.
The formula
The Hodgdon–Beckett equations used by the US Navy combine the circumferences with logarithms — no calipers, no lab. Expect roughly ±3–4% versus a DEXA scan.
What the categories mean
Essential fat is what your organs need; "athletic" to "average" covers healthy ranges that differ for men and women; above that, health risks climb.
Frequently Asked Questions
How accurate is the tape method?
Typically within 3–4 percentage points of lab methods like DEXA — good for tracking trends, not a medical measurement.
Where exactly do I measure the waist?
At the navel (belly button), with the tape horizontal and snug but not compressing the skin, after breathing out normally.
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