How to Measure Body Fat Accurately
- 1
Body fat caliper
Use a caliper. A body fat caliper is a device that is used to measure the density of subcutaneous fat using a skinfold. There are several different locations that get pinched and these areas are then averaged to get an overall percentage. These points are generally the upper chest, stomach and thigh for men and for women it's the triceps, stomach and thigh. - 2
Body fat analyzer
Use an analyzer. A body fat analyzer is a handheld digital device that sends a small current of electricity through the body to measure the subcutaneous fat under the skin. To use this tool, you input your age, weight, height, sex and fitness levels into the computer screen. You then grip the handles and extend your arms straight out in front of you. Hold for about seven seconds and it gives you your reading. - 3). Take it at the right time. The best time to take a body fat measurement is first thing in the morning. This is when the body is at it's most free form weight because of an overnight fast. There are also no other factors involved such as food, liquids or caffeine being ingested. They can all impact body fat percentage.
- 4). Take it at the same time. When taking a body fat percentage for a few weeks in a row, always take it at the same time under the same conditions. This is the case if you are not able to do it first thing in the morning. To elaborate, if you take it at 12 p.m. right before lunch on Wednesday, then take it that same time every week while following the same eating and drinking pattern.
- 5). Use a bod pod. This is device that looks like a giant egg that you sit inside of. It uses air displacement to measure body fat percentage and it is said to be accurate up to a 3 percent margin of error. See link for video demonstration.
- 6). Get wet. Hydrostatic weighing is a process where you crouch down on a giant platform and get submerged under water. It measures your body density and from that your body fat is measured. The only drawback is you have to go to a university or testing lab to do it and it is also not an easy process. You need to blow all the air out of your lungs and stay completely still during the test.
