BMI is outdated. Body composition is key. Use the US Navy tape measure method to estimate your body fat percentage with high accuracy.
There are many ways to measure body fat. The "Gold Standard" is a DEXA scan, but it is expensive and requires a lab visit. Calipers are cheap but prone to massive user error (pinching too hard or the wrong spot).
The US Navy Method uses simple tape measurements plugged into a complex formula. Studies have shown it to be surprisingly accurate (within 3-4% of DEXA) when measurements are taken correctly, making it the best free method available.
| Category | Men | Women |
|---|---|---|
| Essential Fat | 2-5% | 10-13% |
| Athletes | 6-13% | 14-20% |
| Fitness | 14-17% | 21-24% |
| Average | 18-24% | 25-31% |
| Obese | 25%+ | 32%+ |
