Calculate Body Fat Percentage

Body fat percentage can be measured or calculated by a wide variety of methods. However, not all methods are equally accurate. The most accurate method is considered to be hydrostatic weighing, in which the body weight is measured under water and the amount of water displaced is also noted. However, since this method is very complex and expensive, it is only used relatively rarely. Calipers (body fat tongs) or body fat trolleys are often used for home use or for body fat determination in the fitness studio. However, body fat trolleys in particular – depending on the model – do not always provide accurate values.

Determine body fat with a caliper

Calipometry uses a caliper to determine skinfold thickness. The thicker the skin folds, the higher the body fat percentage. To ensure that the results are as accurate as possible, the examination should always be performed by the same person. It is also advisable to measure each skin fold three times and then calculate the mean value. However, the measurement results are never completely accurate, as the body fat percentage is extrapolated from a few measurement points to the entire body. In contrast to electrical measurement methods, a caliper offers the advantage that distortions cannot occur due to the consumption of beverages such as coffee or alcohol. The time of measurement – before or after training – is also irrelevant. This is because subcutaneous fat tissue cannot build up or break down as quickly.

Skinfold measurement for men and women

To get the most accurate result, men and women should measure their skin in at least three places with the Caliper. Men:

  • Chest: form a crease halfway between the chest and armpit. The fold should follow the direction of the large pectoral muscle.
  • Belly: Form a vertical fold two to three centimeters next to the navel.
  • Thigh: Form a longitudinal fold on the front of the thigh, if possible in the middle.

Women:

  • Upper arm: form a fold lengthwise on the back of the upper arm.
  • Abdomen: Form a vertical fold two to three centimeters next to the navel.
  • Hip: Form a fold above the hip bone at a 30 degree angle.

Determine body fat with a body fat scale.

Body fat trolleys determine the fat percentage of the body by passing low current through the body. This procedure is called bio-impedance analysis. The electrical resistance measured during this process can then be used to calculate body fat percentage. Fat conducts electricity worse than muscle, so it has a higher resistance. However, many scales do not provide accurate results because they do not measure the whole body, but often only the lower area. Dangerous belly fat is usually only detected by scales that have two hand sensors in addition to the electrodes on the feet. With a body fat scale, the measurement result can be influenced by a wide variety of factors, such as wet feet, creamed skin or a full bladder. Since the current flows better through the body in these cases, the result can be up to 30 percent too low. If you want to determine your body fat percentage very precisely, it is therefore best to make an appointment with a doctor.

Calculate the body fat percentage

Calculating the body fat percentage just like that – without any measuring device – is not possible. There are some formulas, however, with these the body fat can be determined only relatively inaccurately. In some calculators, for example, the abdominal circumference is set in relation to the body weight. However, the abdominal circumference does not allow a reliable statement about the ratio of fat and muscle in the body. In the so-called US Navy method, the hip circumference, neck circumference and height are used for the calculation in addition to the abdominal circumference. Body weight, on the other hand, is not included in the calculation. Here, too, the calculation does not allow any statements to be made about the ratio of fat and muscle.

Body fat table

What body fat percentage is normal depends on gender, age and physique, among other factors. In general, body fat percentage is significantly higher in women than in men. In addition, with increasing age, the body fat percentage increases as the muscle mass decreases. The following two tables provide an overview of the ideal body fat percentage for men and women.The figures are in each case in percent. Body fat table for women

Age in years Ideal Normal Too high
20 – 24 22,1 25,0 – 29,5 from 29.6
25 – 29 22,0 25,4 – 29,7 from 29.8
30 – 34 22,7 26,4 – 30,4 from 30,5
35 – 39 24,0 27,7 – 31,4 from 31,5
40 – 44 25,6 29,3 – 32,7 from 32.8
45 – 49 27,3 30,9 – 34 from 34.1
50 – 59 29,7 33,1 – 36,1 from 36.2
from 60 30,7 34,0 – 37,2 from 37.3

Body fat table for men

Age in years Ideal Normal Too high
20 – 24 14,9 19,0 – 23,2 from 23.3
25 – 29 16,5 20,3 – 24,2 from 24,3
30 – 34 18,0 21,5 – 25,1 from 25.2
35 – 39 19,3 22,6 – 26,0 from 26.1
40 – 44 20,5 23,6 – 26,8 from 26.9
45 – 49 21,5 24,5 – 27,5 from 27.6
50 – 59 22,7 25,6 – 28,6 from 28,7
from 60 23,3 26,2 – 29,2 from 29,3