Why people measure body fat with a tape

Measuring body fat with a tape measure is popular because it is:

  • easy to do alone
  • cheap (you only need a flexible tape)
  • good for tracking progress over time
  • useful for both men and women

While not as precise as a DEXA scan, the tape method offers a reliable estimate as long as you measure the same way each time.

Use the calculator

Where to place the tape for accurate readings

To measure body fat using a tape measure, you need three key circumferences:

1. Neck

Wrap the tape around the neck just below the Adam’s apple. Keep the tape horizontal and snug, but not tight.

2. Waist (at the navel)

Stand relaxed and place the tape at the level of your belly button. Do not suck in your stomach — breathe normally.

3. Hips (women only)

Measure around the widest part of the hips and glutes. The tape should stay level and parallel to the floor.

How the tape method estimates body fat

Using these circumference numbers, the calculator applies a formula that compares body volume (measured by tape) to height. The result is an estimate of how much of your weight comes from fat tissue.

This is similar to the US Navy method but works the same way even if you're not male, military or athletic.

Tips for consistent tape measurements

  • Measure at the same time of day
  • Use the same tape each time
  • Keep the tape flat against the skin
  • Stand naturally, without flexing or posing
  • Take 2–3 readings and average them

How often should you measure?

For most people, measuring body fat using a tape measure every **2–3 weeks** is enough to see meaningful changes without getting distracted by daily fluctuations.

Is the tape method accurate?

It’s surprisingly good when done correctly — usually within **3–5%** of advanced methods like DEXA. The key is consistency. The more precisely you repeat your measurement, the more useful your trend becomes.

Takeaway

Measuring body fat with a tape measure is one of the easiest and most accessible ways to estimate body fat at home. It's not perfect — no home method is — but it gives a clear trend and works well for tracking progress.

For automatic calculation from your tape measurements, use the body fat calculator on this site.