How body fat is measured?

How body fat is measured?

Body fat percentage is one of the most commonly used measurements in fitness and health. It is used to determine your health and fitness level, but the way it is measured can vary. Measuring body fat is a common way to assess your overall health and fitness, but there are multiple methods of measuring body fat. The most common methods of measuring body fat are listed below. 

Measure your body fat

How do measure body fat?

Here are the best ways to measure your body fat. So hereafter start calculating the accurate weight after your workout. 

How to measure body fat with calipers?

Body fat measurement is an essential part of fitness and bodybuilding. It is also a measurement used in the medical field to determine if a person has an unhealthy amount of body fat. The most common methods of body fat measurement include skinfold measurements, the Body Mass Index (BMI) formula, and the circumference method. Skinfold measurements are based on the principles of caliper testing, which is a method used to measure how much fat is contained in an area. This technique works by measuring how much a certain part of the body can pinch. Based on the amount of fat contained in a particular area, the person doing the testing can determine whether or not the person is over or underweight. This measurement is limited in that it cannot tell a person’s fat distribution.

How do smart scales work?

The smart scale is a relatively new addition to the fitness world. It’s a scale that does more than just measure your weight. It also measures your body fat and BMI, which is a calculation that takes into consideration your weight and height. These scales are smart because they connect to a website or smartphone app and analyze your data. A smart scale is an investment in your health, but it’s not the only option. There are other body fat scale options that you can use. Body fat scales measure the amount of fat on your body in relation to lean muscle mass. These scales usually come with a digital readout of your weight, fat, and muscle.

Dual-energy X-ray absorptiometry (DEXA)

DEXA is the method most often used to measure body fat. The most common type of DEXA scanner is called a Hologic machine. It is considered the most accurate way to measure body fat. And there are two types of X-rays one X-ray is high energy and the other is low energy. The low-energy X-ray passes through the body more easily and is absorbed by fat. The high-energy X-ray is absorbed by lean muscle and bone but is not as strong as the low-energy X-ray. The difference in absorption between the two X-rays reveals the fat content of the body. The scanner is moved over the body to scan the whole body fat, including legs, arms, abdomen, and hips.

Also Read: How Many Calories Should You Eat In A Day?

How body fat is calculated?

Body fat is more difficult to measure than weight, but there are some ways to measure it. Body mass index (BMI) is a formula that helps you figure out whether you are overweight, underweight, or normal. BMI is not a direct measure of body fat, but it is an easy way to figure out if your weight is healthy for your height. You can use BMI to estimate your fat and muscle mass, which is important for fitness. BMI is a measure of relative weight. It is determined by dividing your weight in kilos by your height in meters squared. Every person’s BMI is unique.

What is a healthy body fat percentage?

For men the essential fat rate is 2-5% , athletes 6-13%, fitness 14-17%, acceptable 18-24% and obesity rate is >25%.

Body fat percentage chart women

Description Women

Essential Fat










Calculate the percentage of weight loss

So let’s see how to calculate body fat percentage?  If you prefer to do it yourself, divide the amount of weight loss in pounds or kilograms by your starting weight in the same units, then multiply by 100.

How much body fat should I have?

The two types of fat that make up the body are essential and non-essential fat. Essential fat values are commonly thought to be 3 percent and 12 percent for men and women, respectively. Non-essential fat is defined as fat that is present above the bare minimum. It is generally agreed that for health conditions, a range of 10 to 22 percent for men and 20 to 32 percent for women.


When it comes to health and fitness, having an accurate measure of your body fat is important. Many people use the terms “body fat” and “percentage of body fat” interchangeably, but they are actually two different things. Body fat is the actual fat on your body, while body fat percentage is the amount of body fat relative to your total body weight. There are many types of tests to determine how much fat you have in your body. The most common types of tests are underwater weighing and DEXA scanning. These are more accurate than the more popular body mass index (BMI), but you can still use BMI to determine if you are overweight.


1. Which body fat measurement test is the most accurate?

 Weighing by hydrostatic (or submerged) pressure because of its great accuracy, the American College of Sports Medicine (ACSM) considers this the gold standard for calculating body fat.

2. What is a healthy level of body fat?

Different amounts of fat are required by men and women. For a guy, 2–5% fat is required, 2–24 percent fat is considered healthy, and more than 25% fat is considered obesity. For a woman, 10–13 percent fat is necessary, 10–31 percent fat is good, and anything over 32 percent is considered obesity.

3. How can I lose weight?

Cardiovascular workouts, which include continuous activities such as walking, jogging, and cycling, are also beneficial for fat loss. They assist you to burn calories and increase your metabolism. Calculate your maximum heart rate by subtracting your age from 220 to get the most out of fat-burning cardio routines.

4. How to measure body fat percentage?

 Calipers are the most affordable, simple, and portable way to quantify body fat in specific areas. Pinch the skin in at least three places on your body: the chest, abs, and thighs are popular and draw the muscle away from the fat using the calipers. Always do your tests on the same side.

5. How accurate are body fat calculators?

 These technologies have similar accuracy to other methods, including bioelectrical impedance, hydrostatic weighing, and air-displacement plethysmography, with error rates ranging from 3 to 10% depending on the device.

6. How to know your body fat percentage?

Those who are willing to know your body fat percentage go through the blog above and pick the perfect method to measure your body fat.


Snehal Joshi

Snehal is a Certified Nutrition Coach by National Academy of Sports Medicine. She is writing about her persuits of Nutrition Science since last 4 years.

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