How to Measure Your Body Fat at Home (Without Expensive Equipment)
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Without DEXA, the Navy method (tape + height) gives a margin of ±3 %. More than enough to track progress.
Body fat % tells you much more than weight. Without access to a DEXA, there are reasonably accurate home methods.
Comparison of home methods
| Method | Accuracy (±) | Cost |
|---|---|---|
| DEXA (reference) | 1 % | €60-100/test |
| Bod Pod | 2-3 % | Few centers |
| Bioimpedance (quality scale) | 4-6 % | €100-300 |
| Navy method (tape) | 3-4 % | €5 |
| Calipers | 3-5 % if you master the technique | €20 |
| Photos and mirror | Subjective | €0 |
Why we recommend the Navy method
Unbeatable cost-to-accuracy ratio. You only need a flexible measuring tape and the formula (or our calculator). ±3-4 % margin of error compared to DEXA—enough to track changes month to month.
How to measure correctly
- Morning, fasted, with no clothes.
- Flexible tape (not metal), don't squeeze (should be able to rotate without leaving a mark).
- Neck: just below the Adam's apple.
- Waist (men): at navel height, breathing normally.
- Waist (women): narrowest point between ribs and hips.
- Hips (women): widest part of the glutes.
- Measure twice and average. If there's >1 cm difference, repeat.
Common mistakes
- Tightening the tape: underestimates waist, overestimates fat.
- Measuring after eating or training: bloated stomach.
- Comparing across methods: each has its bias, always use the same one.
- Weighing and measuring every day: use weekly or biweekly averages.
About this guide
- Last reviewed
- . We review content at least once a year, and sooner if relevant literature comes out. Update policy.
- How it is verified
- We prioritize meta-analyses, systematic reviews and official positions (ISSN, ACSM, EFSA, WHO, Cochrane). Full methodology · topic: Peso, IMC y composición corporal.
- Conflicts of interest
- Some product links are affiliate links from Amazon España and earn us a small commission at no extra cost to you. How we fund the project.
- Medical disclaimer
- Educational content. Does not replace consultation with a healthcare professional. More detail.
Spotted an error in a formula or recommendation? Email us at jesus.narvaez.tames@hotmail.com. Corrections are published as an updated note on the guide.
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