How to Measure Body Fat at Home

Updated May 2026

By FitnessTracker Team · Reviewed by certified fitness professionals

Body fat percentage is a better metric than body weight for tracking body composition changes. But measuring it accurately at home is challenging. Here's a comparison of the most common methods.

The Navy Circumference Method

The U.S. Navy developed a body fat estimation method using just a tape measure. It's free, requires no special equipment, and is reasonably accurate for most people. Use our Body Fat Calculator to compute your percentage.

Male formula: Body fat % = 86.010 × log10(waist - neck) - 70.041 × log10(height) + 36.76

Female formula: Body fat % = 163.205 × log10(waist + hip - neck) - 97.684 × log10(height) - 78.387

Accuracy: ±3-4%. Good for tracking trends over time. Consistent measurement technique is critical.

Skinfold Calipers

Calipers measure subcutaneous fat at specific body sites (typically 3 or 7 sites). They're inexpensive ($10-50) and more accurate than circumference methods when done correctly.

Accuracy: ±3-5% with practice. The learning curve is real — have someone experienced measure you, or practice on yourself until you get consistent readings.

Pros: Cheap, portable, directly measures body fat. Cons: Requires practice, can't measure visceral fat, uncomfortable for some users.

Smart Scales (BIA)

Bioelectrical Impedance Analysis (BIA) sends a tiny electrical current through your body and estimates body fat based on resistance. Most smart scales use this technology.

Accuracy: ±5-8%. Highly affected by hydration status, time of day, and recent meals. Good for tracking trends if measured under consistent conditions (same time, same hydration state).

Pros: Effortless, gives other metrics (muscle mass, bone density estimates). Cons: Inaccurate absolute readings, easily manipulated by hydration.

DEXA Scans (Gold Standard)

Dual-Energy X-Ray Absorptiometry is the most accurate widely available method. It uses low-dose X-rays to measure bone density, fat mass, and lean mass by body region.

Accuracy: ±1-2%. This is the benchmark against which all other methods are compared.

Pros: Most accurate, regional breakdown (arms vs legs vs trunk). Cons: Expensive ($50-150 per scan), requires a facility visit, very low radiation exposure.

Which Method Should You Use?

Tips for Consistent Measurements