How to Measure Your Body Fat

Many health experts suggest people should learn how to measure body fat. Calculating BMI and watching the numbers on bathroom scales do not take into account fat and muscle density; thin people can be out of shape, and heavy people can be fit. One way to check physical density is to measure body fat. According to WebMD.com acceptable levels of body fat for women range from 25 to 31 percent, and acceptable levels of body fat for men range from 18 to 25 percent. Use the steps below to learn how to measure body fat percentage.

Instructions

• 1

  One of the most accurate ways to measure body fat is by using hydrostatic weighing. Hydrostatic weighing is based on Archimedes' principle, the law of buoyancy. It works by calculating body fat from measuring the amount of displaced water after a person as been immersed under water. Since muscle is more dense than body fat, a person who has more muscle will displace less water than a person of the same weight with more body fat. The obstacle is finding a fitness center, university, or sport's institute that has a hydrostatic weighing tank to measure body fat. The cost varies from approximately $10 to $90 due to the complex nature of the test. The test is usually performed a couple times for averaging accuracy. If the test is done correctly, there is a very small margin of error.

• 2

  The Dual Energy X-ray Absorptiometry (DEXA) is a whole body scanner that measures body fat with two low dose x-rays that read bone and tissue simultaneously. DEXA scans require a person to lie still for 10 to 20 minutes The cost is about $100; however, some insurance companies cover the procedure. DEXA is considered very accurate by most health experts. Talk with your doctor about DEXA testing to measure body fat.

• 3

  Calipers or the pinch test is a procedure that calculates skin thickness around the body. Caliper testing is based on the idea that measuring different areas of skin reflect total body fat; however, according to research there is a margin for error depending on the skill of the tester and the age and ethnicity of the person being tested. Caliper testing to measure body fat is available at most health clubs and is generally inexpensive.

• 4

  Bioelectrical Impedance is one of the fastest ways to measure body fat. Using a handheld BIA scale or standing on a BIA scale sends a signal from hand to hand or foot to foot. The speed of the signal measures body fat. A BIA scale has a small margin of error, and it's important to measure body fat at the same time of day, preferably in the morning for the most accuracy. BIA scales are available at many fitness clubs.

• 5

  CholesterolNetwork.com has an easy online tool for calculating body fat. To measure body fat, fill in information such as your age, weight, sex, and hip, calf, thigh, and wrist measurements. The website does the math, and the results reveal body fat percentage along with total fat weight and lean muscle, bone, and water weight. The link for CholesterolNetwork.com in listed in the resource section below.