Body fat, without calipers.
The US Navy circumference method uses your waist, neck (and hips for women) plus height. It's less precise than a DEXA scan but consistent — which is what matters for tracking change over time.
Measure with a soft tape, standing relaxed, over bare skin. Take the average of two readings. For tracking, re-measure every 4 weeks under the same conditions.
Circumference estimates run ±3% vs a DEXA scan. What matters is consistency — the direction of change tracks well over time even if the absolute number is a touch off.
Your composition suggests
You're in a fit composition band. Muscle-building or maintenance is usually where the next chapter is.
FAQ
Questions about this tool.
Within about ±3% of a DEXA scan for most adults. Not perfect — but you don't need perfect. You need a number you can track over time, and this one is repeatable.