How to measure
- Neck: just below the larynx (Adam's apple), tape sloping slightly downward to the front.
- Waist: at the narrowest point, usually just above the belly button.
- Hip (women only): at the widest point around the hips/buttocks.
Keep the tape snug but not compressing the skin, and measure at the end of a normal breath out for consistency.
What the numbers mean
| 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 range | 25%+ | 32%+ |
This is a circumference-based estimate, not a clinical measurement — it can be off by a few percentage points either way. Treat it as a general signal to track over time, not a diagnosis. For an accurate reading or any health concerns, talk to a doctor.