How to measure
Neck: just below the Adam's apple. Waist: at the navel for men, or the narrowest point for women, relaxed and not sucked in. Hips (women): at the widest point. Measure in the morning, twice, and use the average.
Healthy ranges
Men: about 10–20% is fit to healthy, and above 25% is high. Women: about 18–28% is fit to healthy, and above 32% is high. The tape method is usually within 3–4% of a DEXA scan, which is good enough to track progress.
Frequently asked questions
Is this better than BMI?
Yes, for anyone who trains. It looks at where your size comes from, not just your total weight.