Menopause
Three Simple Ways to Estimate Your Body Composition at Home
July 29, 2026 · Julia Erickson
Sometimes you cannot get to an InBody or DEXA scan, or perhaps it is out of your comfort zone. While those tools can provide detailed information, these simple at-home methods can help you track meaningful changes in body composition and metabolic health over time.
The key is consistency — measure under the same conditions once each month and focus on trends rather than perfection.
1. U.S. Navy Body Fat Formula
The U.S. Navy Body Fat Formula is one of the simplest and most reliable ways to estimate your body fat percentage at home. Using a soft measuring tape, record your height, neck, waist, and — for women — hip measurements. Enter these numbers into an online Navy Body Fat Calculator to receive an estimated body fat percentage.
While the number may not be identical to an InBody scan, it is accurate enough to monitor progress over time. Repeat the measurements once each month under the same conditions — such as first thing in the morning — to track changes consistently.
2. Waist-to-Height Ratio
Your waist-to-height ratio is a simple measurement that provides valuable insight into your metabolic health and abdominal fat.
Using a flexible measuring tape, measure your waist at the level of your belly button without pulling the tape too tightly. Divide your waist measurement by your height, using the same units for both. A ratio below 0.50 is generally associated with better metabolic health; higher numbers may indicate increased health risk.
Because excess abdominal fat is closely linked to heart disease, diabetes, and inflammation, tracking this measurement monthly is an excellent way to monitor meaningful health improvements.
3. The String Test
The String Test is one of the easiest ways to track changes in your waist without a scale or a body-composition machine.
Wrap a piece of string comfortably around your waist at the level of your belly button and mark where the ends meet. Save the string and compare it with a new measurement once each month. If the string becomes shorter over time, your waist circumference has decreased — a strong indicator of reduced abdominal fat.
This simple method is inexpensive, requires no special equipment, and often captures meaningful progress that may not be reflected on the scale.
A Note on Progress
No single measurement tells the whole story. Body composition changes gradually, so use these tools to look for consistent progress over weeks and months rather than day-to-day fluctuations.
Combined with strength gains, increased energy, and improved health markers, these simple measurements can provide a clear picture of your journey toward better health.
(Want to understand why muscle matters more than the number on the scale? Read Why Women Lose Muscle During Menopause — and How Protein Helps.)
Curious how to eat for better body composition? Learn more about the Jolie Hormone Restore Program.