It's time to get serious about fitness. To kick off 2022, we're launching a 4 Pillars New Year's Competition to inspire you to get in the game.
The top 3 participants that lose the highest % of body fat according to the Navy Body Fat % Calculator will win the following prizes.
1. Fill out the form below with accurate measurements, as well as a before photo by January 7th.
2. Download the 4Pillars Fit App (iOS only), and complete the 8-week Intermediate 2 plan.
3. Return to this page, and complete the after measurement and photo submissions
Download the 4 Pillars App
More on the Tape Measure Method
The tape measure method is the cheapest and most accessible method to measure your body fat. All you need is a measuring tape; companies make ones specifically for measuring the body, but any soft measuring tape will work.
Despite its simplicity, research says that, when done correctly, the error rate for the tape measure method can be as low as 2.5–4.5% body fat, which is nearly as low as the most expensive, high-tech methods on this list. Accuracy depends mainly on the accuracy of your measurements.
There are two ways to get a body fat percentage based on tape measure measurements: 1) the US Navy Body Fat Formula, or 2) the YMCA Body Fat Formula.
For men, the US Navy Body Fat Formula requires two measurements (all measurements should be done in inches and pounds):.
Neck: The neck tape measurement measures the neck’s circumference immediately above the Adam’s apple.
Waist: The waist tape measurement measures the circumference of the narrowest waist level, located midway between the lowest rib and the top of the hip bone.
After you get those measurements, insert them into this formula: Body Fat Percentage (%) = 86.010 x log10 (abdomen – neck) – 70.041 x log10 (height) + 36.76. Or use the calculator below to see where you're at today!