How to Calculate Your Body Fat Percentage (5 Methods Compared)
BMI is misleading. Body fat percentage is the number that actually matters for health.
Two people at 180 lbs can look completely different — one muscular at 15% body fat, another at 30%. BMI cannot tell the difference but body fat percentage can. Here are the five most accessible methods ranked by accuracy.
1. DEXA Scan (Gold Standard)
Accuracy: plus or minus 1-2%. Cost: $50-150. Available at hospitals and some gyms. The most accurate consumer-accessible method, using low-dose X-rays to measure bone, muscle, and fat separately.
2. Skinfold Calipers
Accuracy: plus or minus 3-4% with experienced tester. Cost: $10-30 for calipers. Pinch skin at 3-7 sites, measure thickness. Consistency matters more than absolute accuracy — use the same tester each time.
3. Navy Method (Tape Measure)
Accuracy: plus or minus 3-4%. Cost: free. Measure neck and waist (men) or neck, waist, and hip (women). Surprisingly accurate and requires zero equipment beyond a tape measure.
4. Bioelectrical Impedance (Smart Scales)
Accuracy: plus or minus 4-5%. Cost: $30-100 for scale. Sends tiny electrical current through body. Hydration significantly affects readings — use same time daily for trend tracking.
5. Mirror and Photos
Accuracy: within 5%. Cost: free. Visual comparison charts are surprisingly useful for ballpark estimates. Take progress photos monthly in same lighting and pose.
Calculate yours with our body fat calculator and track your fitness with the TDEE calculator.