Your Measurements
Accurate Measurements (US Navy)
Body Dashboard
Enter your measurements to generate your biometric gauges (US Navy Protocol).
Understanding BMI and Body Fat
Weighing yourself on a scale only tells a tiny fraction of the story. To optimize your physique, whether for bodybuilding, fitness, or general health, recognizing the difference between BMI and Body Fat percentage is critical.
The Problem with BMI
Created in the 19th century, BMI divides your weight by your height squared. The major flaw? It cannot differentiate between a pound of fat and a pound of muscle. A very muscular athlete with visible abs might be classified as 'Obese' by BMI. This is why we provide it for generic reference only.
The US Navy Solution
To address BMI's flaws, the US armed forces developed an anthropometric formula tracking neck and waist circumference. This method accurately estimates your body fat percentage. By knowing this rate, you can easily deduce your true lean body mass.
What is a "good" body fat percentage?
| Category | Men | Women |
|---|---|---|
| Essential (Physique Elite) | 2 - 5% | 10 - 13% |
| Athlete (Visible Abs) | 6 - 13% | 14 - 20% |
| Fitness (Healthy) | 14 - 17% | 21 - 24% |
| Average | 18 - 24% | 25 - 31% |
| Overweight | 25%+ | 32%+ |
Step 2: Calculate your Calories
Now that you know your exact body fat mass, you can calculate your basal metabolic rate (TDEE). If you aim for the 'Athlete' zone, head to our calculator!
Calculate my macros & caloriesFrequently Asked Questions
Is the US Navy method reliable?
The US Navy method is considered one of the most accurate free at-home tools (margin of error of 3-4%). It easily outperforms commercial impedance scales which fluctuate wildly based on hydration. To get a significantly more accurate result, you would need an expensive DEXA scan inside a medical facility.
Where should I measure circumferences?
Neck is measured just below the Adam's apple. Waist is measured at the navel (for men) or at the narrowest point (for women). Hips (Women only) are measured at the widest part of your glutes.