Methods for Measuring Body Fat Pecentage
Three Ways to Assess Healthy Weight with Inexpensive Tools at Home
Feb 6, 2009
When measuring body fat there are numerous methods used in clinical settings that are extremely accurate. These methods are somewhat expensive and not readily accessible. Body fat can be measured at home conveniently, inexpensively, and with relative accuracy.
What is Body Fat?
The human body needs fat for good health. Fats play a role in transporting fat-soluble vitamins, maintaining body temperature, cellular function, and are a high powered energy source. Females naturally carry more body fat than males and the recommended body fat percentage changes with age. A chart with normal body fat ranges is provided at the bottom of this article.
Body Fat Percentage using a Tape Measure
The method for calculating body fat percentage using a tape measure was developed by the Naval Health Research Center in San Diego, CA. US Navy personnel refer to the tape measure method as the “rope and choke” because it measures neck and waist circumferences in males and neck, waist, and hips in females. Alternate methods have introduced measuring the forearm in addition to the recommended measurements by the Navy. The measurements are then used to calculate body fat. Non-elastic tape measures can be purchased for $1.50 or less.
This method is both inexpensive and easy to perform. There are two drawbacks; the tape measure needs to be placed precisely and the neck measurement is hard to read accurately without assistance.
Calipers (Skin Fold Method)
Calipers pinch skin folds and measure the width of the fold. There are 3 different caliper methods; the Jackson/Pollock method, the Parrillo method, and the Durnin/Womersley method. Each method differs by the number of sites measured and the formulas used to calculate body fat. Calipers sell from $6 - $270.
Calipers can be very accurate. The problem with the caliper method is that the operator must ensure they only measure subcutaneous fat with the skin fold in the correct spots. Some methods require a second person to perform the measurements.
Bioelectric Impedance Analysis (BIA) to Measure Body Fat Percentage
BIA calculates body fat percentage by measuring electrical impedance, or the resistance of electrical flow through the body. Fat impedes electrical flow more than muscle; therefore a person with more fat will impede more of the electrical flow which indicates a higher body fat percentage. BIA devices can be hand held or built into scales and sell for $5 - $50.
BIA is the easiest method of body fat measurement. Because it is affected by a person’s hydration status it is regarded as an estimate of body fat percentage.
Whether using a tape measure, calipers, or BIA to measure body fat, it is important to use the same method when monitoring progress during weight loss. Switching between methods can lead to misleading results.
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