Two ways to size up your composition. BMI gives you the textbook number — the U.S. Navy method gives you something a lot more useful.
Body Mass Index — the standard height-to-weight ratio.
BMI doesn't know the difference between muscle and fat. Most lifters and athletes get flagged "overweight" by BMI while sitting at 12% body fat. Use it as a quick screen — not a diagnosis. Scroll right for a more honest number.
U.S. Navy method — uses tape measurements for accuracy.
The Navy method is the most accurate tape-and-tape-measure method out there — used by every branch of the U.S. military for body comp testing. For best results, measure first thing in the morning, before food or water, and pull the tape snug but not tight.