The 3 Best Ways to Measure Your Body Fat % at Home

What “best” actually means for at-home tracking

When people ask for the “best” body fat method, they’re usually mixing three different goals:

• Precision (how close is it to a true value?)
• Consistency (can I repeat it reliably?)
• Accessibility (can I actually do it often?)

At home, accessibility and consistency usually matter more than perfect precision — because fat loss happens slowly, and noise happens fast.

#1: Consistent photos + AI estimation (best for real life)

AI photo-based body fat estimation analyzes visual cues in photos — proportions, silhouette, and fat distribution — to estimate body fat directionally.

It doesn’t “measure” fat like a lab scan. Its strength is that it aligns with what people actually care about: how their body looks, and whether it’s changing over time.

Best for: frequent check-ins, appearance-based tracking, and building a clean trend line over weeks.

The Navy Method (tape measurements)

The Navy Method estimates body fat using tape measurements of the waist, neck, and sometimes hips. It’s popular because it’s simple and requires no equipment beyond a tape measure.

The downside is that it relies on formulas and averages. Small measurement errors can change results, and it doesn’t account well for muscle mass or fat distribution.

Best for: low-cost estimating if you’re careful and consistent with measurements.

DEXA scans (most precise, but not “at home”)

DEXA scans use X-ray imaging to estimate body composition, including fat mass, lean mass, and bone density. They’re often treated as a reference standard.

While DEXA is precise, it’s expensive, time-consuming, and impractical for frequent tracking. Results can also vary slightly between machines and facilities.

Best for: an occasional baseline or “calibration” point — not weekly tracking.

The verdict: what you should actually do

If your goal is at-home progress tracking, the #1 move is simple: take consistent photos and use the same estimation method every time.

DEXA can be a great one-time reference. The Navy Method can work if you measure carefully. But for most people, AI photo estimation wins because it’s repeatable and appearance-aligned.