How can I check my body fat percentage at home?

Your body fat percentage is crucial to assess your fitness and overall health. While professional assessments can be accurate, you don’t always need fancy equipment for an estimate. In this article, we’ll explore simple and effective methods you can use at home to calculate your body fat percentage.

Why is your body fat percentage important?

Your body fat percentage is crucial because it provides a clearer picture of your health than just your weight. If you’re bulking up, tracking body fat helps you see whether you’re gaining muscle or fat as the scale rises. Also, when aiming to lose weight, monitoring body fat ensures you’re shedding fat and not losing muscle mass. Body fat is a reliable health indicator, as higher levels often increase the risk of obesity-related diseases.

How can you calculate your body fat percentage at home?

Calculating your body fat percentage can be done in several ways, each differing in accuracy and accessibility. By consistently using one reliable method, you can track changes in your body fat over time. Below are a few examples of how your body fat can be measured at home.

1. Skinfold calipers

Skinfold calipers provide an affordable method to measure body fat. They are straightforward to use, especially when other methods requiring expensive equipment or specialized knowledge aren’t available. These handheld devices measure the thickness of under-the-skin fat at various body locations, like the abdomen, triceps, and thigh.

For accuracy, a 7-site measurement method is commonly recommended, where skinfold measurements are taken from seven different body areas. Alternatives like 8-site and 3-site methods are also valid. The seven measurements are all taken on one side of the body, typically at the triceps, under the shoulder blade, chest, midaxillary (near the armpit), above the hip, abdomen, and thigh.

Assistance is usually necessary for accurate skinfold measurements. After collecting the data, the skinfold measurements are totaled, which then determines the body fat percentage. While there are formulas available to calculate body fat percentage, experts suggest that using the sum of the skinfold sites in millimeters may be more precise than relying on equations.

Skinfold calipers come in both manual and digital forms and vary in price based on the type you select. Many include a measuring tape and body fat chart. Research shows that with proper technique and anatomical knowledge, skinfold calipers can be a reliable way to measure body fat. However, the accuracy can differ based on body fat levels, technique, and other variables.

2. Body circumference measurements

Circumference Measurement (CM) is a reliable method for assessing body fat at home using a tape measure. This method involves measuring specific areas on the body, and these measurements are then used in an equation to estimate body fat percentage. Even the Department of Defense relies on this method to determine body fat percentage in service members.

To start, use a non-stretch tape measure and take measurements at each anatomical site three times. Record these measurements to the nearest half-inch. The measuring sites differ based on sex:

For Women:

• Neck: Measure just below the voicebox and round up.
• Waist: Measure at the natural waistline (the smallest waist circumference) and round down.
• Hips: Measure at the widest part of the buttocks.

For Men:

• Neck: Measure just below the voicebox and round up.
• Waist: Measure at the navel and round down.

Ensure the tape measure is parallel to the floor when taking these measurements. After averaging the three measurements at each site, plug these averages into the corresponding equation along with your height:

For Women:

• % body fat = 163.205 x log10 (waist + hip – neck) – 97.684 x log10 (height) – 78.387

For Men:

• % body fat = 86.010 x log10 (abdomen – neck) – 70.041 x log10 (height) + 36.76

While this method is straightforward, accuracy depends on correct measurement and locating the voicebox. The tape should be snug but not indent the skin.

A 2019 study involving 76 active military service members found no significant difference in accuracy between the CM method and DEXA, which is one of the most reliable body fat measurements. However, the CM method was less accurate for women with larger waists, indicating that accuracy can vary based on body fat distribution. Despite this, the CM method remains one of the most accessible and cost-effective ways to measure body fat at home.

3. Body fat scales

Body fat scales or smart scales, are popular for monitoring body composition at home. Unlike traditional scales, which only measure weight, body fat scales use a foot-to-foot impedance meter (FFI).

This FFI sends electrical currents through the body and measures the response. Since muscle and fat react differently to these currents, the scale can easily estimate body fat and muscle mass.

However, there are some drawbacks to using smart scales. A 2021 study examined the accuracy of three smart scales in measuring weight and body composition. The study compared these scales to DEXA scans in underweight, normal weight, and overweight adults.

The results showed that while body weight was measured accurately, body fat was underestimated. One issue is that the accuracy of smart scales relies on the body composition data used during their production. In addition, accuracy may vary significantly among different smart scale models.

4. Waist circumference

Measuring your waist circumference is a simple way to gauge your body fat levels. This measurement indicates the amount of fat stored around your midsection. Excess fat around your midsection exposes you to heart disease, diabetes, and other health issues.

To measure your waist circumference, place a non-stretch tape around your midsection, just above your hip bones. Ensure the tape measure is horizontal and snug but not compressing, and take the measurement.

The larger your waist circumference, the more belly fat you’re likely to have. To reduce the risk of health conditions, health organizations recommend keeping your waist circumference below certain measurements.

The National Institutes of Health and the National Cholesterol Education Program recommend the following cut-off points:

• Men: 40.2 inches (102 cm) or more
• Women: 34.25 inches (88 cm) or more

The World Health Organization recommends:

• Men: 37 inches (94 cm) or less
• Women: 31.5 inches (80 cm) or less

It’s essential to note that waist circumference cut-off points vary depending on ethnicity. For example, individuals of Asian descent have lower cut-off values compared to those of European descent.

What is your recommended body fat percentage?

Body fat recommendations vary based on age and sex. Women naturally have higher body fat percentages due to pregnancy needs. As we age, the ratio of fat mass to lean mass also changes.

Body Fat Percentage for Women

Body Fat Percentage for Men

The Bottom Line

Knowing your body fat percentage is essential for understanding your health and fitness. You can estimate it at home using methods like skinfold calipers, body circumference measurements, body fat scales, and waist circumference. Each method has its benefits and limitations, but they all help you track your body composition. For a quick and easy way to determine your body fat percentage, try our body fat calculator! Just enter your age, weight, and height to get your results instantly.