How to calculate body fat percentage
TheRealSlim_Shelly
Posts: 66 Member
What is the best method to calculate body fat percentage at home (I no longer belong to the gym)? I used to own a body fat percentage scale but I’m not completely convinced it was accurate. I was going to buy skinfold calipers but not sure which brand to buy. That’s what they used at my old gym anyway. Any recommendations? Thanks
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Replies
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They're really aren't any accurate home tools for body fat measurements. You'd have to have it professionally done and, by professionally, I mean medically, not at the gym.5
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They're really aren't any accurate home tools for body fat measurements. You'd have to have it professionally done and, by professionally, I mean medically, not at the gym.
I agree. And even the 2 methods that are most accurate, DEXA and Hydrostatic, both have a degree of error. Caliper's can give a reasonable estimation but have to be used by someone experienced and skilled for that to be true. Other than that, autopsy, but then you aren't around to get the results.
I think a visual estimation by comparing to photos is as good as any method. There are comparison charts on line. I think many of us get hung up on the whole "most accurate" thing with measuring body fat but isn't really that important. Being a healthy BMI, in a healthy body fat range, fit and happy with the way you look is what matters most and that doesn't change if you are 18% body fat or 20%.
No judgement though. I was obsessed with this in the past (I was, not saying you are) and all it lead to was frustration because I never felt I could really get an accurate number that was consistent, even with the same methods.6 -
There have been numerous reports here of the equipment gyms use to measure bf being inaccurate, as well.1
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Just wanted to clarify - My interest in body fat percentage comes from being at my current weight before, prepregnancy, but this time I appear to have more body fat. I can tell this by comparing photos. I wanted to get a starting point for reference, it doesn’t have to be exact, but within range. When I had the body fat percentage scale, the readings were regularly all over the place even when I followed instructions, so I was looking into better options. I have worked with skinfold calipers before, but it has been 10 years at least. I would be using it as an additional tool to gage progress over time, as the number on the scale is deceiving in my case. If I knew the general body fat range I was in last time I was this weight and pleased with my appearance, it could give me something to work towards other than the number on the scale. This is why going forward, I wanted to track additional stats for reference. Hope that makes sense.0
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You can use the US Navy method to calculate something (which may or may not be useful). You just need a scale and measuring tape.
https://www.calculator.net/body-fat-calculator.html
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feisty_bucket wrote: »You can use the US Navy method to calculate something (which may or may not be useful). You just need a scale and measuring tape.
https://www.calculator.net/body-fat-calculator.html
Thank you. This is a resource I didn’t know about. I will look definitely look into it!
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Knowing your experience and background, you are one of the few people whose results i would find credible. Yet, i would still assume some margin of error. How close do you feel you typically can get?0 -
TheRealSlim_Shelly wrote: »Just wanted to clarify - My interest in body fat percentage comes from being at my current weight before, prepregnancy, but this time I appear to have more body fat. I can tell this by comparing photos. I wanted to get a starting point for reference, it doesn’t have to be exact, but within range. When I had the body fat percentage scale, the readings were regularly all over the place even when I followed instructions, so I was looking into better options. I have worked with skinfold calipers before, but it has been 10 years at least. I would be using it as an additional tool to gage progress over time, as the number on the scale is deceiving in my case. If I knew the general body fat range I was in last time I was this weight and pleased with my appearance, it could give me something to work towards other than the number on the scale. This is why going forward, I wanted to track additional stats for reference. Hope that makes sense.
It does but I'm afraid it is still like chasing smoke. I don't feel the Navy calculator is any better and has consistently underestimated my BF when I've used it. The picture references are a good as it gets IMHO.2 -
Are you saying your gym has a dexa scanner and/or a tank for hydrostatic fat percentage testing or that they have people trained to use calipers? I'm assuming you mean calipers, but well, when you assume...1 -
Knowing your experience and background, you are one of the few people whose results i would find credible. Yet, i would still assume some margin of error. How close do you feel you typically can get?
I was actually teasing a little bit, but since you asked.
It’s a good question—since there is no exact reference I can use to check my measurements. You have to look at the research and get a sense of the standard of error. Then I have the experience of doing thousands of measurements, so I am pretty good at making sure the numbers I have match the body sitting in front of me.
In terms of exact numbers, I feel that I am within plus or minus 2%. Maybe a little higher when you start getting above 40%, but at that level, it doesn’t make as much of a difference. So if someone measures 20% BF, they are highly likely to be in the 18%-22% range. I have never had someone who was 20% measure 25% or 30% for example (and it would be obvious to me looking at the body that those numbers were way off).
I started with calipers, but for the last decade or so I have used BIA—first the top Tanita commercial model, then an Inbody 570. I have found that, if you keep the testing conditions consistent, the results are reliable as described above—and as accurate as the average person needs. I have also found that, again, if done correctly, serial retests of the same individual show real changes. That’s really the most important thing.
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For just a ‘yes things are better at the same weight as I was previously’.
A bodyweight scale with the basic trimmings, and clothing fit, and visual assessment, could be your best estimators.
I put on 30 lbs on my mid 40’s. My goal was to get back to the weight I was prior.
I had a pic and the dress that I had worn for my 40th birthday when I was at my goal weight.
That dress was hung in the bedroom as my goal.
I got to my goal, previous weight, (I had also worked out, more conditioning than straight cardio or weight) and the goal dress at the same weight was loose!
My body fat on the scale went from 30+ to 19. Not that I believed it but it was an indicator of movement. And my muscle mass increased on the scale, not that I’d believe that either. Both were just an indicator of progress.
I’m still at the same weight, my BF generally reads in the 19.? To 20.?
Muscle in the 34-37 (37 is a hahaha) I don’t believe they are accurate, visually I’d put myself at 23-24, but I do get a reading that gives me feedback.
Like if I was idle for a few months and my BF and muscle mass started shifting over time I would know action would need to be taken eventhought I was the same weight.
The link above gives me a BF of 20.2. My BF this morning on my scale was 19.8.
Just ramblings on how I use known incorrect BF and other indicators as I have moved forward.
Cheers, h.
Oh as an afterthought, for women, a lot of those comparison photos are pear shaped women. If you are an apple it is much harder to assess one’s own BF.2 -
Are you saying your gym has a dexa scanner and/or a tank for hydrostatic fat percentage testing or that they have people trained to use calipers? I'm assuming you mean calipers, but well, when you assume...
"Professional" refers as much (if not more) to the quality of the person doing the measuring as it does to the measuring tool.
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Knowing your experience and background, you are one of the few people whose results i would find credible. Yet, i would still assume some margin of error. How close do you feel you typically can get?
I was actually teasing a little bit, but since you asked.
It’s a good question—since there is no exact reference I can use to check my measurements. You have to look at the research and get a sense of the standard of error. Then I have the experience of doing thousands of measurements, so I am pretty good at making sure the numbers I have match the body sitting in front of me.
In terms of exact numbers, I feel that I am within plus or minus 2%. Maybe a little higher when you start getting above 40%, but at that level, it doesn’t make as much of a difference. So if someone measures 20% BF, they are highly likely to be in the 18%-22% range. I have never had someone who was 20% measure 25% or 30% for example (and it would be obvious to me looking at the body that those numbers were way off).
I started with calipers, but for the last decade or so I have used BIA—first the top Tanita commercial model, then an Inbody 570. I have found that, if you keep the testing conditions consistent, the results are reliable as described above—and as accurate as the average person needs. I have also found that, again, if done correctly, serial retests of the same individual show real changes. That’s really the most important thing.
I think that is as good as it can get and I think it takes someone with experience, like yourself, to give the most accurate picture. But, I do think there is an obsession with "accurate" BF % that is just not achievable. I get it. I felt the same way for a long time.
Overall, using your numbers above, if someone is in the 18 to 22% range initially, and is tested by the same person using the same methods under the same conditions periodically, they will have a feel for their trend within a reasonable margin of error. Will it make any real difference if they are 18% or 20%? Probably not, other than some folks get very goal and number driven.
Over time, I've abandoned my obsession with a dead on number and have become content with things like 5 inches off my waist measurement, my functional fitness and stamina and how I look. That and being down 35 or so lbs. If I had to guess, I'd say I went from around 30% BF to the low 20s. Close enough for me.
But if I was near your location, I would come in a get it done by you because I would trust it was as accurate as possible based on the respect I have for your background and experience after following your post here for the last 8 or so years. You are one of a small handful of people who have the highest of credibility in my view.4 -
TheRealSlim_Shelly wrote: »Just wanted to clarify - My interest in body fat percentage comes from being at my current weight before, prepregnancy, but this time I appear to have more body fat. I can tell this by comparing photos. I wanted to get a starting point for reference, it doesn’t have to be exact, but within range. When I had the body fat percentage scale, the readings were regularly all over the place even when I followed instructions, so I was looking into better options. I have worked with skinfold calipers before, but it has been 10 years at least. I would be using it as an additional tool to gage progress over time, as the number on the scale is deceiving in my case. If I knew the general body fat range I was in last time I was this weight and pleased with my appearance, it could give me something to work towards other than the number on the scale. This is why going forward, I wanted to track additional stats for reference. Hope that makes sense.
IMO I just would do weight and then waist, neck, and hip measurements...1 -
Knowing your experience and background, you are one of the few people whose results i would find credible. Yet, i would still assume some margin of error. How close do you feel you typically can get?
<snip>
I started with calipers, but for the last decade or so I have used BIA—first the top Tanita commercial model, then an Inbody 570. I have found that, if you keep the testing conditions consistent, the results are reliable as described above—and as accurate as the average person needs. I have also found that, again, if done correctly, serial retests of the same individual show real changes. That’s really the most important thing.
@Azdak:
Where's your gym?
If close 2 me, I be interested in comparing your caliper and "professional grade" BIA measurements w/my DEXA and hydro results.
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They're really aren't any accurate home tools for body fat measurements. You'd have to have it professionally done and, by professionally, I mean medically, not at the gym.
I agree. And even the 2 methods that are most accurate, DEXA and Hydrostatic, both have a degree of error. Caliper's can give a reasonable estimation but have to be used by someone experienced and skilled for that to be true. Other than that, autopsy, but then you aren't around to get the results.
I think a visual estimation by comparing to photos is as good as any method. There are comparison charts on line. I think many of us get hung up on the whole "most accurate" thing with measuring body fat but isn't really that important. Being a healthy BMI, in a healthy body fat range, fit and happy with the way you look is what matters most and that doesn't change if you are 18% body fat or 20%.
No judgement though. I was obsessed with this in the past (I was, not saying you are) and all it lead to was frustration because I never felt I could really get an accurate number that was consistent, even with the same methods.
I agree with this. Progress photos and measurements are probably going to be your best bet. But you can use a BIA scale to get a general trend. Mine was actually fairly close to Dexa and Bodpod. Just always weigh at the same time and same conditions. I would weight first thing in the morning after going to the bathroom.2 -
Knowing your experience and background, you are one of the few people whose results i would find credible. Yet, i would still assume some margin of error. How close do you feel you typically can get?
<snip>
I started with calipers, but for the last decade or so I have used BIA—first the top Tanita commercial model, then an Inbody 570. I have found that, if you keep the testing conditions consistent, the results are reliable as described above—and as accurate as the average person needs. I have also found that, again, if done correctly, serial retests of the same individual show real changes. That’s really the most important thing.
@Azdak:
Where's your gym?
If close 2 me, I be interested in comparing your caliper and "professional grade" BIA measurements w/my DEXA and hydro results.
It would be interesting. I haven’t had that many people bring in dexa or hydro results. But not only am I thousands of miles away, but I wont have access to my equipment much longer. (It’s staying, but I’m not).
1
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