The most accurate at-home method. No calipers. No machines. Just a tape measure and your real numbers. Takes 60 seconds.
Use a flexible fabric or soft plastic tape measure. Pull it snug but not tight — it should lie flat against your skin without compressing it.
Stand straight, look forward. Place the tape just below your Adam's apple (larynx) and measure the circumference. Round down to the nearest 0.5cm.
Men: measure at the navel. Women: measure at the narrowest point. Don't suck in. Breathe out naturally and measure at the end of the exhale.
Stand with feet together. Measure at the widest point of your hips and buttocks. This accounts for female fat distribution patterns.
Stand barefoot with your back against a wall. Measure from the floor to the top of your head. Best done in the morning — you lose ~1cm during the day.
Always measure at the same time of day (morning is best). Track monthly, not weekly. Consistency in method matters more than the actual number.