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Measure Your Body Fat NOW AT HOME Easy Cheap Effective way to estimate & calculate percentage

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Rating: 4.0; Vote: 1

Learn how to calculate your body fat percentage at home. In this video I review multiple methods including calipers, circumference measurements, tape measure, and mirror method. Get your BF% If you want to learn the best way to measure your body fat percentage accurately then you've found the right video. I'm going to go over exactly what you'll need to get this job done in a way that'll produce reliable results at home fast. Of course there are options like hydrostatic weighing and dexa scans however for this video I'm just going to assume that you're not even going to bother with these methods because they're expensive hard to find and they take a lot of time. Realistically we want to stick to the options that are simple and we want to find a way to have accurate results without breaking the bank. So the first way we can do this is by using a method that can be done in our own homes using materials available to us right now and that's through circumference measurements. All you need is a measuring tape. If you're a man between the ages of 18 - 26 years old you're going to measure three spots: the circumference of your right forearm right below the elbow, your and right at your belly button, and your upper right arm a little below your shoulder. If your a 27 year old man or older the only difference is instead of measuring your upper right arm you're going to measure your hips. For women if you're 18 to 26 years old you're going to measure your abs at your belly button, your right thigh right below your glute, and you're right forearm. And if you're over 27 years old you're going to measure you're right calf right below the knee instead of your right forearm. Then you just plug in your stats into a calculator that I'll link up below. Next up is the bioelectrical impedance device and in my opinion this is one of the easiest ways to track your body fat. These are the devices that you see that look like video game controllers and the scales that come with metal strips on them. And the way they work is they send a small electric pulse through your body which travels faster through muscle than it does through fat and depending on how fast it travels through your body and returns back to the machine, the device calculates your body fat percentage. Some things you want to be aware of to get an accurate reading are one, make sure that you have full contact with the metal parts of the device. So make sure you're feet or your hands are in contact with the metal parts of your device as much as possible. If using a handheld device don't squeeze the life out of it just hold it with a regular grip. Make sure you hold your hands straight out in front of you and lockout your elbows. And then just hold still while it takes your body fat percentage. Next we have the skinfold calipers. This device can take your body fat percentage a couple different ways. The simplest way is to take one measurement a couple inches above your hip bone. However if you want a more accurate result I recommend taking three measurements. If you're a man you're going to measure at your chest, your abs, and your thigh. For the chest measurement you want a diagonal skinfold right between your nipple line and your armpit. For the abs we want to be one to two inches to the right of the belly button. And for the thigh we want to take it at the midpoint between your hip and your knee. For women we want to do the tricep at the midpoint right between the shoulder and the elbow. The supreallyac located about two inches above the hip bone and the same thigh measurement as for men. And then you plug your measurements into a chart which I'll include links to in the description. There are also some really cheap options for skinfold measurement devices on Amazon which makes this an inexpensive yet accurate way to take your body fat. The downside is that this one is obviously more time consuming then just doing bioelectrical impedance. Next we have online calculators that say they can do it based on your weight your height your age and your activity level. These calculators make no logical sense for how they actually figure out your body fat. So I would stay away from them. Last buy not least is what I call the mirror method. Stand in front of the Circumference Skinfold Use this image for Mirror Measurement
Date: 2021-12-23

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Comments and reviews: 6

mets185
Great info. Bioelectrical impedance tools(hand-held or bathroom BF scales) are definitely great tools to track changes and get a great estimate to your body fat %. I find that it's consistent as long as you do what you said(same day&time. I recommend in the morning(before breakfast. I also like to use calipers and measuring tape on 'problem areas'. From experience, I know when my waist is at 'X' inches, then I'm at 10% body fat.
For circumference BF% measurements, I personally have found the Navy Body Fat Calculator(Height, Weight, Waist, Neck, Hip) to be quite accurate.
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Dan
gravity Training Zone- the devices that track your body fat by holding up is not exactly acturate or have an inconsistency. I tested on one it showed me at 18% body fat at my real age. When I changed the age to 25 all the sudden i am consistently at 14% body fat. That is a huge difference. I did the same test on a body fat scale and age 25 was closer to my real body fat. Adding my real age 40 yrs old brought the body fat 3-4% higher. So now i just use the tape measure. Thanks for the video.
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clc2233
I wonder why the difference in areas to measure based on age? Many dudes gain weight all in their belly in later years. why measure their hips instead of their gut then? Also. for women. seems like my forearm is more fatty than my calf. Is it that these areas lose fat faster/slower as we age so seeing results will be faster/slower?
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Tom
How can the circumference method not take into account height? I'm a tall guy and the method tells me I'm 30% fat. Other methods have suggested I'm more like 22%. Without height input, I really question the accuracy of the circumference method.
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Elizabeth
My scale says 24 and my measurements say 25, I like the scale because I can also track my muscle mass to make sure my overall weight loss is fat not muscle, up to 36. 5% muscle mass!
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maremacd
What if you have lost a significant amount of weight and you have some excess skin? Which method would be the most accurate?
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