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DEXA is a common reference in research. For frequent tracking, use one method under consistent conditions. Photo- and circumference-based methods can align with reference measures on average but have individual error; we show a range and recommend cross-checks.

Use lab-grade scans (e.g., DEXA) for occasional baselines. Between those checkpoints, stick to a weekly or biweekly method (Quick, Tape, or Photo) done the same way each time to watch trends.

Hydration, time of day, food, training, lighting/pose (for photos), and tape placement. Measure at a consistent time and use averaged readings.

For trend tracking and planning, photo estimation is fast and practical—especially with consistent lighting and stance. For a clinical baseline, use DEXA.

Waist-to-height ratio (WHtR) can reflect central adiposity and risk better than BMI in many groups. A common target is WHtR < 0.5. Use WHtR alongside BMI and photos for a fuller picture.

The U.S. Navy circumference method is standardized and practical; accuracy depends on consistent tape landmarks and technique. Take two readings, average them, and track trends over time.

AI photo estimates can align with reference methods in controlled settings, but lighting, pose, and clothing matter. Treat it as one input; cross-check with WHtR or tape.