How to Calculate Body Fat With a Tape Measure
Everyone needs a certain amount of body fat to store energy and maintain normal bodily function, but too much fat can be a sign of poor health. The U.S. The Navy has developed a method for quickly estimating body fat percentage with a tape measure. The result is close to the true value for most people
What is a BMI tape measure?
The BMI Anatomical Tape Measure provides a simple and accurate way to calculate your Body Mass Index. Can be used as a BMI calculator or standard tape measure for accurate results.
Tips for men:
If you're a man, measure the circumference of your neck and abdomen. Make sure you measure the largest part of each area. It may be easier to have a friend or family member help.
To calculate body fat percentage, subtract your neck value from your abdomen value to determine your circumference value.
Tips for women:
If you're a woman, you should record a measurement of the circumference of your neck, natural waist, and hips. Remember to measure each area at the widest part. You may want to ask a friend or family member to help.
To calculate body fat percentage, add your waist and hip measurements, and then subtract the neck measurement to determine your circumference value. For example, if your waist is 30, your hips are 36, and your neck is 13, your circumference value would be 53.
How to Calculate Body Fat with a Tape Measure?
The following is the navy method to measure body fat with a tap measure.
Measuring Guidelines for Male
1. Measure your neck
The first measurement is measuring the neck. Follow these guidelines to make sure your measurement is accurate:
- Look straight ahead. Relax your shoulders without hunching.
- Place the measuring tape just below Adam's apple (larynx).
- Lay the tape flat and pull the tape around the circumference of the neck.
- Note and record the measurement, rounding up to the nearest half inch. For example, your neck measurement might be 18 inches.
2. Measure your abdomen
Measuring your core is an important part of your body fat, as this is an area of the body that may contain more body fat. Keep the tape flat against your skin, without compressing your soft tissue:
- Guide the measuring tape around the waist at the belly button.
- For best results, let your arms hang at your sides while someone else measures.
- Breathe in and exhale normally.
- Record the abdomen measurement after you have released the breath. For example, your abdomen may measure 35 inches.
3. Measure your height
Your body fat percentage is dependent on your height making this a necessary measurement.
- Stand straight against a wall or other flat surface.
- Pull your shoulders back, keep your head up, and look straight ahead.
- Place a ruler or straight edge against the top of your head and push it against the wall. Mark this location with a pencil.
- Extend the measuring tape from the floor up to the pencil mark on the wall.
- Record this measurement in inches. For example, if you are 6 feet tall, write down 72 inches.
Measuring Guidelines for Female
1. Measure your neck
Take all measurements with the tape flat against your skin, but not compressing it:
- Look straight ahead and relax your shoulders without hunching.
- Place the tape flat around your neck, just below the larynx (Adam's apple). Keep the tape level, at the same height on the front and back of the neck.
- Round the measurement up to the nearest half inch. For example, if your neck measures 14.6 inches round up to 15 inches
2. Measure your waist
Guide the measuring tape around the circumference of the waist at the most narrow point, usually between the belly button and the sternum. If you're not sure where this is, measure at several points and use the smallest value:
- For best results, hang your arms at your sides while someone else measures.
- Breathe in and exhale normally.
- Record the abdomen measurement at the end of the breath. Round down to the nearest half inch.
For example, your abdomen might measure 28 inches around.
3. Measure your hips
Women may carry more body fat around their hips compared to men. Including this measurement is important for an accurate estimate of female body fat:
- You can measure against your skin or over-thin clothing. If you are wearing tight clothing that compresses your soft tissue, change into something else and wait for 30 minutes.
- Wrap the measuring tape around the hips so that it winds around the widest part of the buttocks, as viewed from the side. Keep the tape parallel to the floor.
- Record this measurement, rounding down to the nearest half inch.
An example of your hip measurement might be 32 inches.
4. Measure your height
Take height into account, since a taller woman has larger measurements than a shorter woman with the same proportions:
- Stand straight against a wall or other flat surface.
- Pull your shoulders back, keep your head up, and look straight ahead.
- Place a ruler or straight edge against the top of your head. Hold it flat and mark the wall with a pencil.
- Measure from the floor up to the pencil mark on the wall.
- Record the result in inches. For example, if you are 5'5", write down 65 inches.
How to improve the accuracy of the results?
1. Purchase the right tape measure. A fiberglass tape measure is the most accurate choice for body measurements. Steel tapes are difficult to bend around curved surfaces, while cloth tapes are easily stretched.
Make sure your tape measure is accurate by holding it up to a ruler or yardstick.
2. Take measurements accurately. When you're measuring your body fat percentage with a tape measure, you'll need to know how to use it correctly to get the most accurate results.
a:)When taking measurements, make sure the tape measure is in contact with the skin. It should conform to your body. Pull tight, but not so tight that the tape dents your skin.
b:)The most common cause of errors is using the measuring tape wrong or making inaccurate measurements.
3. Retake each measurement three times. Take each of the required measurements three times for the most accurate results:
a:)Take each measurement in turn, not in groups. For example, men should measure their neck, waist, height; neck, waist, height; neck, waist, height.
b:)Take the average of all neck measurements, then all waist measurements, etc. Use these average values in the formula.
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