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How to Measure Body Fat Percentage (Male) - Skinfold Caliper Testing Nursing SkillBody fat percentage evaluation -
There are various ways to measure body fat. These include taking skinfold and circumference measurements, using body fat scales, and more. The body takes in fat from food and stores it. This stored fat protects the organs, provides energy, and helps keep the body insulated.
However, too much body fat can lead to obesity and other chronic diseases, such as type 2 diabetes and heart disease.
The conventional body mass index BMI only measures total body weight , without taking body fat and muscle mass into account. A very muscular person, for example, may have a low percentage of body fat but a high BMI.
The body stores a large amount of fat directly beneath the skin. Measuring the thickness of skinfolds in different areas of the body can help a person estimate their body fat percentage. According to the American Council on Exercise , this method provides fairly accurate results.
It requires a person to use calipers to measure the thickness of skinfolds. Due to differences in body fat distribution, males and females need to take measurements in different areas. Males should measure skinfolds on the chest, thigh, and abdomen.
Females should measure skinfolds on the triceps, thigh, and just above the hip bone. It is important for people to take the measurements at the same sites each time. People can then enter these measurements into an online calculator , which estimates body fat percentage.
It is important to note that skinfold measurements vary widely, and body fat distribution can differ, based on race, age, sex, and physical activity.
A person can easily estimate their body fat percentage by measuring the circumference of different parts of their body. They should use a tape measure to do this. To get a more accurate estimation, measure the circumference of the neck and waist.
Females should also measure the circumference of the hips. Take measurements at the widest point, and ensure that the tape measure does not compress the skin.
Some bathroom scales estimate body fat percentage. They use a method called bioelectrical impedance analysis BIA. BIA involves passing a very weak electrical current through the body to measure its resistance to the current. Body fat is particularly resistant, meaning that it conducts electricity less effectively than other tissues and substances within the body.
Therefore, measurements that show a greater resistance indicate a higher body fat mass. Scales can use this measurement and information about gender, age, and height to estimate body fat percentage.
According to a study , BIA can give a reasonable estimate of body fat percentage. However, it is not the most accurate method available. A DEXA scan uses X-rays to precisely measure body fat, lean muscle, and mineral composition in different parts of the body.
The scan is similar to any X-ray and only takes a few minutes. The amount of radiation that the scan emits is low. Typically, researchers use DEXA scans to measure body fat percentage in research settings. Another large study in Zhengzhou, China, found waist-to-hip ratio, BFP, and visceral fat area were predictive of type 2 diabetes in those over However, there isn't one number that's indicative of your health.
A healthy BFP can vary greatly depending on your age, gender, and how active you are, according to Parrella. Some fat on our body is essential to keep us functioning. If fat percentage dips too low, your body's regular activities are disrupted.
It's important to keep in mind that every woman varies when it comes to body fat, so what may be healthy or normal for one woman may be different from another.
It is always best to discuss any concerns or questions with your healthcare provider. Here are the average healthy body fat percentages for women:. A healthy body fat percentage by age for women is as follows:. Every man varies when it comes to body fat, so what may be normal or healthy for one man may not be the same for another.
Again, it is always best to discuss any concerns or questions with your healthcare provider. Here are average healthy body fat percentages for men:.
And the recommended body fat percentage by age for men:. There are a variety of ways to measure your body fat percentage and, some are more accurate than others:. A skinfold caliper measures body fat by gently squeezing the skin.
To calculate body fat you must measure two to nine various sites across your body. The subscapular — lowest point under your shoulder blade — triceps, and back of the upper arm are most commonly measured. You can buy skinfold calipers online or in-store, and prices range from a few bucks to over a hundred.
While this product is a cheap option, it's accuracy ranges from ± 3. It also doesn't account for fat distribution, says Parrella. This test sends low-level electrical currents through the body. Tissues with a lot of water such as muscle are highly conductive, while fat and bone slow the current down.
The more resistance found in your body, the higher the fat percentage. BIA's may be more accurate than skinfold calipers, but can still be inaccurate due to a variety of factors, including how hydrated you are at the time. BMI, or body mass index , is determined by dividing weight by height.
While body fat percentage determines what percent of your body is fat, BMI places you in categories based on weight like underweight, healthy weight, overweight, or obese. BMI has its limitations, says Cassie Vanderwall, RD , a registered dietitian at the University of Wisconsin-Madison.
BMI was also invented nearly years ago by the Belgian statistician and astronomer Adolphe Quetelet, who focused on "average" white European men. You'll also want to talk to a healthcare provider if you are trying to lose weight while on medications or during cancer treatment to ensure that it is safe.
If your doctor determines that reducing your body fat percentage is a safe and beneficial health goal, here are some areas for you to consider making changes. How much you eat and what you eat are significant factors in losing or gaining body fat. You might be tempted to try a popular diet, but fad diets generally don't work.
What does work is making small changes, such as:. Cardiovascular exercise is an important part of any fat loss program, but you want to ensure you do the right cardio. Make sure you include some high-intensity interval training in your program, up to two to three times per week.
In addition to cardio, you should also incorporate moderate and easy workouts. People often focus on cardio to lose weight, but adding more muscle will help you burn more fat. Muscle is more metabolically active than fat, so the more you have, the more calories you burn all day.
Strength training a couple of times a week is all you need to add lean muscle tissue and burn more fat. Watching your stress levels and getting enough sleep are the keys to keeping your weight in check since stress hormones can contribute to weight gain.
Taking care of yourself will make it easier to maintain the energy needed to complete key workouts and help you stay motivated to shop for and prepare nutritious foods. There are other methods of measuring body fat not listed here.
Whichever way you choose, remember that if you plan to measure your body fat regularly, you need to use the same method each time to get the most accurate data. If you want to change your body fat composition, a balance of nutritious eating and being sure to avoid fad diets, coupled with exercise, is the best bet.
Consult a healthcare provider to assess your health risks and make a plan for staying healthy. American Council on Exercise. Percent body fat calculator: skinfold method.
Macek P, Biskup M, Terek-Derszniak M, et al. Optimal body fat percentage cut-off values in predicting the obesity-related cardiovascular risk factors: a cross-sectional cohort study.
Diabetes Metab Syndr Obes. Al-Ozairi E, Alsaeed D, Alroudhan D, et al. Skeletal muscle and metabolic health: how do we increase muscle mass and function in people with type 2 diabetes?
J Clin Endocrinol Metab. Bryant CX, Green DJ, Newton-Merrill S. ACE Health Coach Manual: the Ultimate Guide to Wellness, Fitness, and Lifestyle Change. American Council on Exercise, Centers for Disease Control and Prevention.
About adult BMI. Updated April 10, National Heart Lung and Blood Institute. Assessing your weight and health risk. National Institute of Diabetes and Digestive and Kidney Diseases. Understanding adult overweight and obesity. Updated February By Malia Frey, M.
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