Measure your waist and height, then calculate Waist-to-Height Ratio (WHtR): (waist ÷ height) × 100
Use a body-fat calculator based on anthropometric measurements (commonly US Navy method): measure neck, waist, height (and sometimes hips)
Use skinfold calipers and a 3-site or 7-site protocol (requires trained technique and a specific equation)
Use bioelectrical impedance analysis (BIA) scale or device and follow the manufacturer’s calibration instructions
Use dual-energy X-ray absorptiometry (DEXA) for the most common clinical estimate
Use hydrostatic (underwater) weighing and convert density to body fat using a standard formula
Use air displacement (Bod Pod) and convert measured body volume to body fat percentage
Use MRI or CT (most accurate but typically not practical)
If using measurements, keep conditions consistent: same time of day, similar hydration, no heavy exercise beforehand, consistent clothing
Record all measurements in the same units (cm/in, kg/lb) and use the matching formula for your sex and method
Compare results across methods and track trends over time rather than relying on a single reading
If you want the most accurate option available: choose DEXA or Bod Pod; for at-home: use a consistent skinfold or BIA method and repeat regularly