HOW DO I KNOW MY BODY FAT PERCENTAGE?

 How to know my fat percentage? Let's see the most used methods. In this article, we will discuss everything there is to know about body fat percentages .  

First of all, we'll talk about the importance of knowing how much fat you have in your body, and then we'll discuss why conventional ways of measuring fat can be inaccurate. Finally, we will show you some recommended methods to do it.

Should we be concerned about our body fat percentage ? 

The truth is yes.  Knowing how much fat you have will help you make the right decisions during your muscle definition or bulking stages . Having a "beachy" physique means staying lean and developing good proportions. 

Most people need to pack between 7-14kg of muscle to achieve the wingspan they desire. And of course, they want to do it while staying "lean." For which it is important to maintain the stages of definition and volume within adequate margins of fat percentage .

Your best strategy for starting clean volume is to start at 8-10% fat, then work your way up to 13-15% before cutting back down to 8-10%.

Staying in this range (8-15%) throughout the year will allow you to gain the size you want without getting too fat, which will ruin your definition and good proportions. Beyond that, research suggests that you'll have better gains when you haven't put on too much fat... This is because, by being low in fat, you improve your insulin sensitivity and achieve optimal hormonal balance.

Therefore, it is important that you know how to recognize when you are at 8% or 15% fat. This will be your guide to know when it's time to gain mass or cut back. How  to calculate the percentage of body fat in fitness ?

How to know how much fat percentage I have: Conventional methods to estimate it and why they can be inaccurate

There are many methods you can use to estimate your body fat percentage.

• • There is the analysis of magnetic bioimpedance (ABM) - They are metal plates on which you stand barefoot or also devices to grab with your hands.
• • There are mathematical formulas, such as those used by the United States Navy.
• • The plicometer to measure skin folds.
• • The Bod Pod system .
• • Underwater weighing.
• •  DEXA (using X-rays).
• • BMI (body mass index).
• • Waist measurement .

There are a few other methods for  calculating body fat percentage .

Not all methods are the same. Some are quite imprecise. Others are inapplicable to the weight training population. And others are simply expensive.

We'll talk about the most commonly used ones and see how accurate they are (you can skip this part if you're not interested). Many people use bioimpedance devices, mathematical formulas, and callipters. So we'll start there.

Bioimpedance devices to calculate fat percentage

These devices send an electrical signal that runs through your body and shows you a result. They can be fast, easy to use and fun... but unreliable. What is bioimpedance ?

How to know body fat with a manual bioimpedance device.

Bioimpedance  is the ability of a body to conduct electricity. Measuring  electrical bioimpedance is used to see to what extent your body is a good conductor. 

Why is it possible to know  body fat with bioimpedance ? Because the grease offers a high resistance against the passage of electric current. When you grab a scale or tanita to measure fat, the device emits a small electrical impulse that travels throughout your body. The more fat you have, the longer it will take for the electricity to travel through your body and back to the device. 

Muscle mass, meanwhile, is a good conductor of electricity. For this reason, if you have more muscle and less fat, the electricity will travel faster through your body. Water also conducts electrical impulses well; Remember that most of the muscles are made up of water. Depending on how long it takes for the electricity to travel through your body (the speed will depend on your amount of lean and fat mass), the bioimpedance device will estimate your body fat. 

For these reasons, we can estimate  visceral fat with bioimpedance . However, it can be a somewhat imprecise system. For example, the result could change depending on the water you have previously consumed. If one day you have more water in the body, the electricity will move faster and the result of the device to measure fat will be altered.  

The main problem we have with these devices is that they do not scan your entire body. If you attended your physics classes in school, you will remember that electric current always takes the path of least resistance. This means that if you are using a device that you hold in your hands, the electrical current will travel from your left hand through your torso and then to your right arm. The current will not go down to your belly or legs and will only go towards your other arm.

The same will happen if you use a bioimpedance platform . The current will go through the legs, but will not scan the upper body effectively.

We would also have to consider the distribution of that fat . Some tend to accumulate it in the legs and others in the belly and upper body. So people will get different readings on the  bioimpedance scale and on the gripping device. This way, those who don't have too much fat in their legs will get a very low number going up on the platform, but they may have a good amount of fat in their torso.

Also, since electrical current always follows the path of least resistance, it will tend to avoid fatty tissue in the first place. Water is the main conductor of electricity in our body and... which tissue contains the most water? That's right, muscle, which is 70% water. On the other hand, adipose tissue contains very little water, so obviously the current will choose to go through muscle rather than fat.

Hydration status is another thing that can complicate the reading on bioimpedance. You can get different percentages of fat in the same day, simply because of your hydration status. So the conclusion is that bioimpedance is not very reliable and not recommended.

The two alternatives for using this method are the hand grip device and  tanite bioimpedance . The latter is a scale with two metal sensors to place bare feet on. 

So, is it useful to invest in these devices if I want  to know my body fat ? Really if. Although the result they show is not your actual fat percentage, you can use it as an estimate to know if you are losing fat tissue when you are losing weight. If the number shown by the device is lower when the months go by, it means that you are losing fat.

Fat percentage calculator with mathematical formulas

The formulas are often used by the United States Navy , but they are also very imprecise and hardly anyone in the fitness industry uses them. The reason they are imprecise is that they have been developed from the results of other fat measurement methods . As you can imagine, doing such a thing, you can't be very precise. For this reason, the formulas are not as reliable.

We will not say that it is a  reliable body fat calculator , but it is easy to do at home to get an estimate. To use this system, you will only have to take some body measurements.

- If you are a man, you will have to measure the circumference of your neck (by the Adam's apple), your waist (by the navel) and your height .

 - If you are a woman, you will have to measure the circumference of your neck (by the Adam's apple), your waist (by the navel), your hips (surrounding the widest part) and your height .

One of the best known formulas is  the US Navy Body Fat Calculator . You can find it on the internet, although we have prepared a downloadable version in Excel for those who want to always have it on their computer. You will find it in the following links. You just have to enter the measurements in the body fat calculator  and it will indicate your fat percentage.

US Navy Body Fat Calculator in Spanish.

US Navy Body Fat Calculator in English.

Although it is not the most reliable body fat formula, use it to guide you. One thing is certain: if your waist measurement is decreasing, it means you are losing fat. It is a  body fat calculator for women, men and for children .

Calipers as a body fat calculator with skin folds

These can be quite accurate depending on the brand and how well you use them. There are some with which you will have to measure up to 6 points on your body and others that only measure one area. For this reason, they will give different results.

The main problem with skinfold calipers is that most people don't know how to use them. You have to pinch the exact amount of skin at each measurement (not too much and not too little) and always do it in the same places.

You can learn to measure with the  caliper . With some practice, you will get results that will vary within 1% of your actual body fat percentage .

How to know how much body fat I have using a  caliper ? The skinfold measurement system is the most widely used in clinics to calculate a person's body fat. 

How do you use a  calculator skinfold ? With your index finger and thumb, you have to grab a fold of skin and the fat underneath. You must separate the skin from the muscle. Next, you have to pinch the skin fold with the caliper for 2 seconds .

Now, we will see in which parts of the body you have to take the folds and in what formulas you have to put the results to calculate body fat with the caliper . The Jackson-Pollock formula is the most reliable. To apply it, three points of the body must be checked. The areas to be measured will depend on the sex of the person. Remember that you should always measure on the right side of the body.

How to know my percentage of body fat? You can test the caliper yourself. However, a professional will achieve a more accurate result.

If you are going to  measure your body fat at home , remember that the moment you take the skinfolds is very important. Post-exercise measurements could lead to overestimates due to fluid transfer to the skin. Therefore, it is better that you measure yourself with the caliper  before physical activity.

The best time to use a  body fat caliper  may be first thing in the morning, before you eat, drink, exercise, or shower. It is a good idea to repeat the measurements at the same time of day and under the same conditions.

After explaining what the  caliper is for , we will review its advantages and disadvantages. 

- Advantage:

• • Calipers are cheap.
• • They are easy to use for a well-trained professional.
• • Taking measurements does not require much time.
• • The method is non-invasive.
• • Gives very accurate results (margin of error is 3.5% depending on the formula used).

- Disadvantages of the caliper:

• • Results may vary depending on the professional who uses it. For this reason, it is recommended that the same person always take the measurements.
• • There may also be variability between measured areas on the body.
• • The results can be used in different formulas.
• • Measurements are no longer accurate in people who are very thin or obese.
• • Inexpensive skinfold calipers will give less accurate results. It is better to use a  professional caliper .
• • Calipers measure compressed fat and double layers of skin. This reduces the reliability if we compare it, for example, with the lipometer, which is a computerized and more precise optical device.

Actually, skinfold calipers can be reliable, but they have to be used by people with experience. If the measurement is not done correctly, the results will be inaccurate. How to know my body fat index in another way? You can also measure yourself with a tape measure. The areas of your body that decrease in size will tell you where you are losing fat overall.

If you have decided to use the caliper, you have to know the areas where you should take the skinfolds.

- Measurement points for men:

• • Chest : This crease is diagonal and is taken in the middle of the anterior line of the armpit, between the crease of the armpit and the nipple.
• • Abdomen : The fold is vertical and is one centimeter from the navel.
• • Thigh : This vertical skinfold is measured at the front of the thigh, midway between the hip and the knee.

- Measurement points for women:

• • Triceps : The fold is vertical and is taken on the back of the arm, halfway between the shoulder and the elbow. To pinch it, you will need a helper.
• • Suprailiac : This skinfold is diagonal and sits on the crest of the hip bone (known as the iliac crest).
• • Thigh : This vertical crease is measured at the front of the thigh, midway between the hip and the knee.

There are other formulas to measure with a caliper where 4 or 7 points of the body are pinched. We have opted for 3 zones because it is easier. Next, we will answer some frequently asked questions about the device.

What is the price of a caliper?

This device for measuring fat is usually inexpensive. In a caliper the price between €10 and €30 is usually normal. Even a professional caliper is usually at this price. 

Our recommendation:

What caliper to buy?

Because of the convenience it offers, the best is the digital skinfold caliper . It will show you the measurement results on a screen.

TIPS FOR GETTING ACCURATE BODY FAT CALIPER MEASUREMENTS 

• • Pinch the fold of skin with your left thumb and index finger. The fold should be 1 centimeter above the surface of the skin.
• • Place the caliper perpendicular to the crease, approximately 1 cm below the thumb and forefinger. Then press the thumb trigger.
• • Reads measurement 2 seconds after trigger is released. Write the result.
• • It is advisable to measure each site twice. Wait at least 15 seconds between measurements. 

ENTER SKINFOLDS INTO THE BODY FAT CALCULATOR

How to know your fat percentage with the measurements you have taken? Now, we will explain how to use the Jackson-Pollock formula . To begin with, it will be necessary to calculate the body density .

Formula in men:

Body density = 1.10938 - (0.0008267 x the sum of the skinfolds of the chest, abdomen and thighs in millimeters) + (0.0000016 x the square of the sum of the skinfolds of the chest, abdomen and thighs in millimeters ) - (0.0002574 x age)

Formula in women:

Body density = 1.0994921 - (0.0009929 x the sum of the skinfolds of the triceps, waist and thighs) + (0.0000023 x the square of the sum of the skinfolds of the triceps, waist and thighs) - (0 .0001392 x age)

The next step is to convert the body density that we have calculated into the percentage of fat. We will use the Siri formula, which is the same for men and women:

Body fat percentage = [(4.95 ÷  body density) - 4.5] x 100

Perhaps, all these mathematical formulas may seem complicated to you. But don't worry, because there are online calculators that will help you. In addition, you can buy digital skinfolds  like the one we have recommended, which come with software to easily enter the results. 

Bod Pod what is it

How does the Bod Pod  work ? It is a kind of egg-shaped camera that takes data on your body mass (weight) using a very precise scale and volume. You will have to sit inside the Bod Pod. Once you have determined your overall body density, the ratios of  body fat to lean mass will be calculated.

The Bod Pod usually works well for the average person (which is why studies say it's accurate), but it goes horribly wrong for some individuals. Lean and muscular people typically achieve a result 3-4% higher or lower than their actual body fat. 

¿Cuál es Bod Pod precio?

Usually, this device is manufactured on demand for clinics, medical centers, hospitals... You have to check the price with the manufacturers. For example, the Cosmed Bod Pod is one of the most popular.

How much does a Bod Pod session cost to take away body fat?

About €50 per person. It is necessary to consult in each clinic. 

Look for a clinic that has it in your city. This device is becoming more and more common in nutritionists' consultations, for example. The professional will explain how the Bod Pod works in Spanish and  how to calculate the percentage of fat and muscle with the device. The Bod Pod has even arrived at the Madrid Football Club, which uses it to measure the fitness of the players.

DEXA: How to know my body fat percentage?

DEXA is considered the jewel of fat measurements because it is highly accurate.

If you have the opportunity to get a DEXA scan for fat percentage , don't hesitate. Do it! How to know my body fat index with DEXA?  This is a machine that scans your entire body with X-rays and tells you very precisely how much fat you have. In this way, the DEXA scan will serve as a benchmark of your current fat level for the rest of your life. 

In one type of x-ray, you will see the silhouette of your body indicating the areas where there is lean muscle mass and fat. This system is so reliable because it shows you a true picture of where you are storing your body fat. In addition, it will be very useful because you will know forever in which areas you tend to accumulate fat.

What is the DEXA scan price?

If you are interested in knowing your body composition and price with DEXA , you will have to go to a specialized clinic that has this device. The price of the DEXA scan is around €40 in cities like Madrid and Barcelona . This  body fat test is reliable and applicable to bodybuilders and athletes.

How to pass the percentage of fat to kg?

This is very simple. If you have already used any of the systems that we have proposed to  know your body fat , you just have to multiply the result x your total body weight. You can convert the percentage of fat to kg  in the following way.

For example, suppose you weigh 80 kg, have measured yourself with a skinfold caliper and have 20% body fat.

The math would be 80 x 20% = 64 kg

These 64 kg are your lean or fat-free mass (made up of bones, muscles, tendons, ligaments, water...). The remaining kilos are your fat mass. Now, you need to subtract 80 - 64, which is 16 kg. This means that you have 16 kilos of body fat.

Knowing your kilos of fat is very useful because it will help you estimate how many kilos you have to lose to get down to a healthier fat percentage. 

How healthy is my body fat percentage?

The next block will serve as an orientation. As you will see, it is not good to have it too low or too high:

How to calculate your body fat with other methods?

There are 3 other methods that can be used to estimate body fat percentage . They would be the following:

- Look at your visual appearance. How you see yourself in the mirror is a good indication of whether you are gaining or losing fat.

- Take the waist measurement. Men especially tend to store most of their fat around the waist. If your waist is increasing, it means that you are gaining fat; If your waist measurement decreases, it means that you are losing fat.

- Relative strength. This is for bodybuilders or muscle building practitioners. If you are lifting more weight in the exercises, you may be doing a body recomposition. You will have more muscle and less fat. It is very common for body recomposition to occur in beginners or people who have been sedentary for a long time. If you start to increase your strength with exercises but maintain your body weight, you will gain some muscle and lose some fat.

How to know the percentage of fat? Interested in learning more about these methods? We analyze them in detail for you in the following article. If you've made it this far, thanks for reading!

   FOLLOW US!

FOLLOW US!