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Last updated: February 13, 2026
Calipers is more accurate but less accessible and more expensive. Navy Method is more practical for regular use. Choose Calipers for periodic precision testing and Navy Method for ongoing tracking. For an alternative that balances both, FitCommit AI body scan offers good accuracy at $3.99/month from your phone.
Moderate accuracy
Rough accuracy
A trained person pinches your skin at 3-7 specific body sites (chest, abdomen, thigh, etc.) and measures the thickness of the skinfold with calipers. The measurements are plugged into a formula (Jackson-Pollock or Durnin-Womersley) to estimate overall body fat percentage.
Uses circumference measurements of your neck, waist, and hips (women only) along with your height. These measurements are plugged into a formula developed by the U.S. Navy to estimate body fat percentage. Originally created for military fitness assessments.
| Category | Calipers | Navy Method | Winner |
|---|---|---|---|
| Accuracy | Moderate (+/- 3-8%) | Rough (+/- 3-5%) | Calipers |
| Cost | $0-30 | Free | Navy Method |
| Convenience | Home, gyms, personal trainers | Home (tape measure only) | Navy Method |
| Time Per Test | 5-10 minutes | 2-3 minutes | Tie |
| Tracking Frequency | Monthly | Weekly or more | Navy Method |
FitCommit measures body fat from your phone camera in 60 seconds. No clinic visits, no equipment, no appointments. Good accuracy (+/- 3-5%) at $3.99/month for unlimited scans. Also calculates TDEE, macros, and transformation timelines.
Try FitCommit FreeHome methods (smart scales, navy method, calipers) are less accurate than clinical methods. But they are useful for tracking trends if you test consistently at the same time, same conditions. Do not obsess over the absolute number. Watch the direction.
Every 3-6 months for most people. More frequently is expensive and unnecessary since body composition changes slowly. Use a cheaper method (like FitCommit or calipers) for monthly tracking, then validate with DEXA quarterly.
The Navy method (tape measure) is free. Skinfold calipers cost $10-30 once. Smart scales cost $30-100 once. FitCommit costs $3.99/month. Clinical methods cost $25-150 per scan. The cheapest accurate option depends on whether you value precision or just need a trend.
BIA scales measure something real (electrical impedance), but the conversion to body fat percentage is inaccurate, often off by 5-8%. They are better at tracking weight than body fat. If you use one, test at the same time daily and look at weekly averages, not individual readings.
6 deficit levels with timelines and calorie targets for fat loss phases
3 surplus levels with timelines and calorie targets for muscle gain phases
Exact timelines for losing 5, 10, 20, 50, or 100 pounds at different deficit levels
Understand deficit and surplus percentages with TDEE calculations
AI body scan from your phone camera. Body fat percentage, lean mass, TDEE, and macros. No equipment. No gym. Free 7-day trial.
Try FitCommit Free