How To Measure Body Fat Percentage

If you learn how to measure body fat percentage, you will have the best method for measuring your progress in a weight loss program.

There are many ways to measure body fat, but I’m going to talk about two of the most practical and popular methods:

- bioelectrical impedance
- skin fold measurements

Bioelectrical impedance is very fast and very easy.

Skin-fold measuring is more accurate but a little more difficult.

I’ll give you the information and you can make the best choice for you.

Bioelectrical Impedance

Bioelectrical impedance makes use of body fat scales and hand held body fat analyzers.

The first thing you should know is that impedance is basically a measure of the speed at which current passes through matter.

Lean body mass is more conductive because of its high water content.

Fat is more of a resistor and slows current because of its insulating effect.

Your body fat percentage is calculated by how long it takes harmless low amperage current to pass through your body.

The good: It’s easy, convenient and it takes just minutes.

The bad: Your hydration status can change the results of the test. For example, being dehydrated will give you different results than being fully hydrated.

To get the most accurate measurement of your body fat percentage,

1. test 8-12 hours after exercise or drinking alcohol
2. test 2 hours after drinking or eating
3. test 5 minutes after lying down.

The most important thing to do is to try to keep all conditions the same each time you measure yourself.

If you’re a woman, test during the same time each month. You want to do that because your water balance shifts because of your menstrual cycle.

Here are some links to reviews of body fat scales and hand held body fat analyzers.

Skin Fold Measurements

Most of your body fat is stored directly underneath your skin, and skin fold testing is based on this.

When I first learned how to measure body fat, I ran from this method because I didn’t want to pinch that ugly fat that I wanted to lose. This may be something you have to get over, or not…

Anyway…

You get an accurate estimate of your body fat percentage by using calipers to “pinch” folds of your skin and fat at several places.

The good: Skin fold testing can be a very accurate way to measure your body fat percentage.

The bad: It takes some practice. The accuracy of the numbers depends on the person conducting the test. You’ll run into errors if you pinch the wrong spots or use the wrong technique.

As with bioelectrical impedance, you need to repeat all conditions each time you measure.

1. The same person should test every time.
2. The same formula should be used.
3. The same calipers should be used.

Keep in mind that when measuring body fat, it’s not 100% necessary to have laser accurate numbers. You just need consistency in how you test so that you can accurately track your fat loss (or gain).

When you buy calipers you’ll receive instructions to measure body fat and a body fat percentage estimate chart.

You can buy a very basic set of calipers or digital calipers.

You can browse a list of various calipers here.

There you go - two of the easiest and most practical ways to measure body fat. If you know how to measure body fat you have the best tool for tracking your results in a fat loss program.


References:

Body Fat Scales - Are they reliable?

Body Fat Monitor And Scale - Tips for buying a body fat scale

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