How To Calculate Body Fat Percentage For Men And Women

Firstly, it is necessary to know your current weight. The best way to know it is by using a digital scale. 

The second step is to measure the largest part of your belly which is usually at the level of your belly button. When taking measurements, do not try to hold your breath.

After you take the measurements, you can input these numbers to calculate your body fat percentage. After calculation, you would want to know the comparison of your body fat with other men in different categories. The following table shows the category of fat per American Council on Exercise.

Formula

Body fat percentage is calculated based on BMI, age, and sex (S=1 for men).

BMI (Body Mass Index) can be calculated by using a formula.

BMI = weight in kg / height² in m

After calculating BMI, you can use the formula for body fat which is:

BFP in % = (1.2*BMI) (0.23*age) - (10.8*1) - 5.4

Find your current weight on a digital scale that makes it easy to calculate your body fat percentage. First, apply a measuring tape around your belly button.

The second step is to measure the smallest part of your wrist. Using only one hand might be difficult, so you can get help from someone to take the measurements.

When you measure the hip, measure it where your butt extends back. It is the largest part of your hips and is ideal for calculating fat percentage. 

To calculate forearm circumference, you might need a partner's help. Measure the widest part of your arm which is below your arm. Your arm should be relaxed and hung by your body when taking measurements.

After you take the measurements, you can input these numbers to calculate your body fat percentage. Here is the table that shows the category of fat for women per the American Council on Exercise:

Formula

Body fat percentage is calculated based on BMI, age, and sex (S=0 for women).

BMI (Body Mass Index) can be calculated by using a formula.

BMI = weight in kg / height² in m

After calculating BMI, you can use the formula for body fat which is:

BFP in % = (1.2*BMI) (0.23*age) - (10.8*0) - 5.4

For most of the methods, it is recommended to do the measurements in the morning after an overnight fast. Make sure you go to the bathroom and do not eat anything before measuring.

Methods such as BIA, BIS, and EIM use electrical signals. Therefore, you should take the test before you drink anything for these methods. Another important tip to reduce errors is to use the same method every time you decide to take these tests. 

Body fat in the human body reflects the body’s functionality and density. High levels of fat can increase the risk of various health conditions, whereas low levels of fat are also equally risky.

The level of healthy body fat percentage varies between men and women. Women require more body fat than men for good health, which is around 16-30%. Body fats are vital for insulation, protection of internal organs, vitamin storage, and hormone regulation for healthy pregnancy. 

To have a healthy body, men also need to maintain a certain level of body fat percentage. However, the ideal percentage for men is around 6-24%, which is comparatively lower than that of women. 

Maintaining a healthy level of fat and understanding fat percentage is very important. Knowing your body fat percentage gives you an idea of your fat levels and reduces your risk of any predictable health issues. 

Body fats play a very important role in the healthy functioning of the overall body. It is a source of energy provider and energy reserve of the body.

High levels of body fat can also cause various health issues such as heart problems and breathing issues. Therefore, knowing and calculating your body fat percentage can help you understand your body and avoid any health risks.

BMI is a measurement of weight relative to the height of an individual. This method cannot differentiate fat from muscles and only gives an estimate of general weight. Moreover, it can only show a broader potential of weight-related issues.

Whereas body fat percentage is used to calculate the fat proportion of your body compared to your total body weight. It helps to differentiate fat mass from muscles, bones, and organs. This method is more accurate in understanding body composition and health issues related to fat levels.

1. DXA Scan

DXA Scan or ‘Dual X-ray Absorptiometry’ is another technique that gives you detailed physical tests such as fat tissue and bone density. It is performed by a skilled expert in a medical setting. 

This method conducts whole-body scanning to know the body fat percentage. It captures images of the body and determines the fat percentage by measuring the absorption of X-ray photons. 

During a DXA scan, you are supposed to lie on your back for around 10 minutes. The radiation from this scan is very low, making this method very safe and reliable. 

2. Skin Calipers

Skin Caliper is an effective tool that can be used to measure body fat. This method is also known as the 'pinch test' as it is used to gather skinfold measurements. These devices measure your body fat percentage by pinching a portion of your body.

To measure fat using this device, measurements are taken at 3 to 10 points on the body. The measurement is then used in a formula to identify your body fat. The caliper method is considered more reliable and accurate than a calculator but its correctness relies on the skill of the person using it.

3. Air Displacement Plethysmography (Bod Pods)

In this method, the body fat percentage is calculated based on the density of the body by using air. To predict your body density, it uses the relationship between the volume and pressure of air. 

This method requires you to sit inside an egg-shaped chamber for a few minutes wearing skin-tight clothes or a bathing suit. Following that, the pressure of the air inside the case is changed.  

The accuracy level of these machines is considered good. It is also very quick and does not require you to submerge in water. However, it is only available in universities or medical centers and can be expensive as well.

4. 3D Body Scanners

3D Body Scanners examine the shape of your body by using infrared sensors and generate 3D models of your body. The device uses equations to predict body fat on the basis of your body shape.

In most of these scanners, you are required to stand on a rotating platform for a few minutes. During this time, the sensors of the scanners scan your body shape. Other scanners also use sensors that rotate around your body.

These scanners are quick and easy to use. However, they are not readily available for everyone. Even though some devices are available, they are expensive compared to other devices like skin calipers.

When you wonder how to figure out body fat percentage, you can find various ways. However, it is important to know the best way to achieve this. The first step is to understand the purpose of your body fat calculation and the importance of accuracy.

If you need accurate results, you can choose methods such as hydrostatic weighing, ADO, or DXA. It's crucial to know that these methods can be expensive as they are not available to use in your own home.

Now, if you are looking for options where you can perform at home, methods like skinfold measurements, circumference calculations, and BIA devices can be the best for you. These devices are readily available to everyone and can be used frequently with ease.

One factor that affects your body fat is diet. You should focus on reducing portion size by eating smaller meals more frequently throughout the day. It is also recommended to add fiber and avoid sugary drinks from your diet.

You can also involve yourself in regular exercises like strength training and cardio. These exercises can speed up your digestion and help you burn fat when you are not exercising.

Staying hydrated and limiting your alcohol intake also helps lower body fat. It can help control hunger and fat storage by reducing water retention. By following these steps, you can gradually reduce body fat and maintain muscle mass.