Waist: measure at the navel (belly button), horizontally around the body.
Neck: measure just below the larynx (Adam's apple), sloping slightly downward at the front.
Hip (women only): measure at the widest point of the hips and buttocks.
Take measurements in the morning before eating, and average 2–3 measurements for accuracy.
How accurate is the Navy method?
Studies show accuracy within 3–4% for most people. It's less accurate for very lean or very overweight individuals. DEXA scanning is the gold standard but requires a clinic visit.
What is a healthy body fat percentage?
For men: 6–24% (athletic to acceptable). For women: 14–31%. Essential fat (needed for basic health) is 2–5% for men and 10–13% for women.