How to Measure Body Fat Percentage (Fat Mass)
There are many ways to measure fat mass, each with their own pros and cons. After extensive research on accuracy and availability, here are the most common methods:
✅
Estimate with pictures
EasyFree
👎🏻
Waist measurements
EasyFree
👷🏼♂️
Caliper measurements
HardLow
✅
Electrical impedance scale
EasyMedium
👷🏼♂️
Calculator from tape measurements
HardLow
💵💵
Bod Pod
EasyHigh
💵💵
Dexa Scan
EasyHigh
💵💵💵
Hydrostatic weighing
MediumVery High
💵💵💵
4 compartment analysis
HardVery High
Note: Direct fat removal and measurement, while theoretically the most accurate, is fatal and should never be attempted.
Recommended Methods
After considering accuracy, cost, and practicality, two methods stand out:
1. Electrical Impedance Scale
This method uses the principle that fat tissue has different electrical resistance than muscle tissue. The scale sends a harmless electrical current through your body to estimate body fat percentage.
2. Visual Estimation with Pictures
If you don't have access to an impedance scale, comparing your body to reference photos can provide a reasonable estimate. While not as precise, it's free and can help track progress over time.
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