How to measure body fat?
Discussion
You could try a set of bioimpedance scales (eg Renpho).
They are not especially accurate (vs DEXA scan for example) with other variables affecting results. But if you use them consistently, they should return fairly reliable results for you over time and you can track your progress.
Alternatively, literally taking topless photos front/side is a good way of assessing progress.
They are not especially accurate (vs DEXA scan for example) with other variables affecting results. But if you use them consistently, they should return fairly reliable results for you over time and you can track your progress.
Alternatively, literally taking topless photos front/side is a good way of assessing progress.
Calipers are not easy to use. You'd need someone to do it for you. FWIW calipers are beginning to be frowned on in sports where weight/body composition is important as measurement is seen as unhelpful for young athletes prone to eating disorders.
DEXA is the gold standard. I think impedance scales are OK. They are not absolutely accurate but will track changes in your BF and that's all that matters. You can use them to do crude body composition calculations eg. I you are 100kg and 30% fat then you have 30kg of fat. You then have an idea of the scale of the task. 1kg of fat being roughly 7000kcal. If you got to 80kg by losing 20kg and were then 15% BF you'd have 12kg of fat. It almost impossible to lose pure fat. High quality diet and lifting can preserve, or more realistically, reduce loss of muscle and if you are untrained, maybe, though unlikely, gain some. Gaining muscle whilst in a calorie deficit is somewhere between very hard and impossible
There are quite a few photos online about what BF% looks like. For instance in men, roughly speaking, 20% may have bulk but little definition; 15% Some definiton appearing but still obscured by fat; 10% muscle groups well defined; <10% individual groups of muscle fibres visible/shredded (serious body buiders and some pro athletes). Taking your own photos and where you sit next to the photos will give you an idea of where you are and where you want to be. Combining these with the calculations you make will give you and idea of how long this is going to take. An achievable calorie deficit is no more than 7000kcal per week and probably less if you're hoping to preserve lean mass.
Waist circumference has a strong correlation with general health so worth measuring and should shrink as you diet.
DEXA is the gold standard. I think impedance scales are OK. They are not absolutely accurate but will track changes in your BF and that's all that matters. You can use them to do crude body composition calculations eg. I you are 100kg and 30% fat then you have 30kg of fat. You then have an idea of the scale of the task. 1kg of fat being roughly 7000kcal. If you got to 80kg by losing 20kg and were then 15% BF you'd have 12kg of fat. It almost impossible to lose pure fat. High quality diet and lifting can preserve, or more realistically, reduce loss of muscle and if you are untrained, maybe, though unlikely, gain some. Gaining muscle whilst in a calorie deficit is somewhere between very hard and impossible
There are quite a few photos online about what BF% looks like. For instance in men, roughly speaking, 20% may have bulk but little definition; 15% Some definiton appearing but still obscured by fat; 10% muscle groups well defined; <10% individual groups of muscle fibres visible/shredded (serious body buiders and some pro athletes). Taking your own photos and where you sit next to the photos will give you an idea of where you are and where you want to be. Combining these with the calculations you make will give you and idea of how long this is going to take. An achievable calorie deficit is no more than 7000kcal per week and probably less if you're hoping to preserve lean mass.
Waist circumference has a strong correlation with general health so worth measuring and should shrink as you diet.
I had mine done in April, calipers are great, but you do need someone to do it for you. Helps if you know what to do with the measurements to bring it all together.
A good personal trainer/dietitian should be able to do it for you, for a small fee no doubt.
Not sure if an accurate BF calc is the best way for you to monitor.
.... however, if that's what will work for you go for it.
A good personal trainer/dietitian should be able to do it for you, for a small fee no doubt.
Not sure if an accurate BF calc is the best way for you to monitor.
.... however, if that's what will work for you go for it.
Slowboathome said:
I have a lot of belly fat. I want to measure my progress in reducing it.
What's the best way of doing this? Calipers on Amazon seem to get mixed reviews.
Bad idea on multiple levels imo.What's the best way of doing this? Calipers on Amazon seem to get mixed reviews.
You can't target fat loss from specific areas of the body. You could have an amazing diet and exercise regime, and yet belly fat could be stubborn and the last to shift.
This is potentially demoralising and could have a negative impact on your focus.
Slowboathome said:
Bluevanman said:
What's wrong with a tape measure?
Not pistonheady enough. I need something that bleeps, has a digital readout and costs £40.Yeah, here you go:
https://www.amazon.co.uk/WINTAPE-Measure-Display-M...
Edited by king arthur on Tuesday 18th June 11:56
I used to use calipers when very slim, and for that they worked very well.
I agree with others that a tape-measure is probably best if you are overweight.
I’d also say that if you’re a bit chubby and your aim is to lose fat then as long as you aren’t doing something very strange in terms of diet and / or not exercising then just weighing yourself is also fine.
I agree with others that a tape-measure is probably best if you are overweight.
I’d also say that if you’re a bit chubby and your aim is to lose fat then as long as you aren’t doing something very strange in terms of diet and / or not exercising then just weighing yourself is also fine.
I have been training for a year or so now, about 6 months in my mrs bought me a set of renpho scales and digital tape measure.
I thought it would be a bit gimmicky but tbh its been really good. The app stores everything via BT. Takes 5 mins to do all your measurements.
I use the scales weekly and then the tape on the 1st of the month.
The only down side is the scales disagree on body fat to both my watch and old bmi scales. So I just look at the change rather than the %.
I also take photos of my progress but it can be quite difficult to see the difference from one month to another so I now only take photos every 2 months.
If you look at my March pics vs my June pics there isn't much difference but look at June vs Aug last year and the difference is very noticeable which gives me a psychological boost to keep going.
HTH.
I thought it would be a bit gimmicky but tbh its been really good. The app stores everything via BT. Takes 5 mins to do all your measurements.
I use the scales weekly and then the tape on the 1st of the month.
The only down side is the scales disagree on body fat to both my watch and old bmi scales. So I just look at the change rather than the %.
I also take photos of my progress but it can be quite difficult to see the difference from one month to another so I now only take photos every 2 months.
If you look at my March pics vs my June pics there isn't much difference but look at June vs Aug last year and the difference is very noticeable which gives me a psychological boost to keep going.
HTH.
king arthur said:
Slowboathome said:
Bluevanman said:
What's wrong with a tape measure?
Not pistonheady enough. I need something that bleeps, has a digital readout and costs £40.Yeah, here you go:
https://www.amazon.co.uk/WINTAPE-Measure-Display-M...
Edited by king arthur on Tuesday 18th June 11:56
Kerniki said:
If you set up a video, slap it & time how long it takes for the ripples to stop, thats your start point, as you lose fat the time should get less, getting a consistant slap is very important so not many use this method.
I’m able to tell you your bf% if you post the video
Hth
This I like.I’m able to tell you your bf% if you post the video
Hth
It means I'll also need a tool to calibrate my slap, and presumably to measure the peak height of the ripples?
Slowboathome said:
It does. Thank you. I want to find a way of tracking small improvements, so as to keep my motivation.
One thing to be careful with is that even on a good downwards trend you have enough daily variation that you can go the best part of a week in the wrong direction with daily measurements.If that’s likely to demotivate you then weekly checks may be better, or using a moving average rather than looking at each day’s measurement alone.
Gassing Station | Health Matters | Top of Page | What's New | My Stuff