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Free tool

Body fat calculator

The US Navy tape method gets you a body-fat estimate from a tape measure alone. It is not a DEXA scan, but tracked weekly it tells you whether a cut is taking fat or muscle, which the scale on its own never can.

Sex

Measure relaxed, with the tape snug but not tight. Waist at the navel, neck below the larynx.

Enter four measurements and your stats. You will get a body-fat estimate plus your fat and lean mass split.