Amanda Richards

23-Sep-09

 

Measuring Body-Fat Percentage

The following body-fat calculation method uses a simple formula and a measuring tape. There are other methods available such as caliper testing, bioelectrical impedance analysis (BIA), and water displacement. Each method has inconsistencies. It is best to stick with one method and take an average out of 3 or 4 measurements throughout the day. Simple things such as water consumption and eating can play a role in body-fat measurement changes. Please note that this is not an indication of your current health, as it does not detect disease.

Background on Body-Fat Percentage

Before explaining how to measure body-fat percentage, we must discuss first why body-fat is important. Every human being’s body contains fat. It plays an essential role in metabolism and protection. There is a necessary amount of body-fat (2-5% in men, 10-13% in women) used to insulate and cushion the organs. You cannot let your body-fat drop below these percentages as it will be harmful to your health. Conversely, you cannot let your body-fat get too high either as it leads to health concerns such as high cholesterol, diabetes, and heart disease. High body fat is considered between 27-37% in men and 32-41% in women. The goal percentage for a male is between 14-26% with the 6-13% reserved for elite athletes. The goal percentage for a woman is between 21-31% with the 14-21% reserved for elite athletes. Of course, with men and women, being at the lower end of body-fat percentage reduces health risks.

Equipment and Supplies

Before beginning the body-fat test, you will need to gather a few items.

·         An accurate scale.

·         You will need a measuring tape of some sort.

·         Paper should be handy for writing measurements.

·         A calculator may be necessary.

Note: Health stores carry special tapes made for this purpose, a common sewing tape measure works well, or a regular tape measure with a sturdy string.

Taking Necessary Measurements

Be sure, with each measurement, to flex and release. It is recommended that you have someone to help measure you. This released state is the measurement that counts, note that the tape measure is not pinching skin but does not have any slack. Do not pull in waist or abdomen as this will give inaccurate readings.

Taking Measurements for a Male

For male subjects, measurements will be taken at the abdomen.

·         Take body weight on scale

·         Measure abdomen, horizontal at the level of the navel.

·         Enter into formula (Table 1).

·         Calculate.

For males, the formula is:

(Table 1) Body Fat Formula for Men

Factor 1	(Total body weight x 1.082) + 94.42
Factor 2	Waist measurement x 4.15
Lean Body Mass	Factor 1 - Factor 2
Body Fat Weight	Total bodyweight - Lean Body Mass
Body Fat Percentage	(Body Fat Weight x 100) / total bodyweight

 

Taking Measurements for a Female

For female subjects, measurements will be taken at the wrist, waist, hip and forearm.

·         Take body weight on scale.

·         Measure wrist, fullest point.

·         Measure waist, smallest horizontal circumference around the abdominal area/naval.

·         Measure hips, largest horizontal circumference around the hips.

·         Measure forearm, fullest point.

·         Enter into formula (Table 2).

·         Calculate.

For females, the formula is:

(Table 2) Body Fat Formula for Women

Factor 1	(Total body weight x 0.732) + 8.987
Factor 2	Wrist measurement (at fullest point) / 3.140
Factor 3	Waist measurement (at naval) x 0.157
Factor 4	Hip measurement (at fullest point) x 0.249
Factor 5	Forearm measurement (at fullest point) x 0.434
Lean Body Mass	Factor 1 + Factor 2 - Factor 3 - Factor 4 + Factor 5
Body Fat Weight	Total bodyweight - Lean Body Mass
Body Fat Percentage	(Body Fat Weight x 100) / total bodyweight

 

Interpreting the Results

Remember that it is best to average 3 or 4 results before consulting the following table (Table 3). It is important to see where you fall on the percentage scale. It is ideal to be in a healthy range. A healthy range is defined as fitness to acceptable.

(Table 3) Body Fat Percentages [ACE (American Council on Exercise)]

Essential fat	10–12%	2–4%
Athletes	14–20%	6–13%
Fitness	21–24%	14–17%
Acceptable	25–31%	18–26%
Overweight	32-41%	27-37%
Obese	42%+	38%+

 

Conclusion

Arming yourself with knowledge is the first step to leading a healthy lifestyle. You must be conscience of your body-fat percentage as well as your body mass index and weight. For help with lowering your body-fat, consult with a nutritionist, as nutrition is 80% of weight management. Starting an exercise program is also a helpful tool to lowering body-fat but make sure to consult with your doctor before starting any new workout program. This body-fat test will give you a good idea of your body-fat percentage but is not 100% accurate due to human error and hydration and food levels. If you have any concerns, please discuss them with your primary health care professional.