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

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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