6 ways to measure body fat?

This is an automatically translated article.

The article was professionally consulted by Doctor Vo Ha Bang Suong - Doctor of Medicine - Department of Medical Examination & Internal Medicine - Vinmec Phu Quoc International General Hospital. The doctor has more than 15 years of experience in the treatment of internal diseases.
Body fat plays an important role in life activities. Your body stores fat from the food you eat in a cumulative form that can be used for energy, insulation, and protection. Everyone needs some fat to live and function. However, when too much body fat accumulates, it can lead to obesity and obesity-related diseases, such as metabolic disorders, type 2 diabetes, and cardiovascular diseases. Besides, when obesity also has a great impact on psychological and social.
Your weight alone cannot tell you how much muscle or fat you have. Instead, you'll need to determine your body fat percentage.
Learn six different methods you can use to determine your body fat percentage.

1. Tape Ruler

The basic way to measure body fat percentage is by using a soft tape measure, like the one used for making clothes that is used to record measurements of different parts of the body. For this method, you also need to know the height in inches.
In men If you are male, measure the circumference of your neck and abdomen at the widest point of each position. To calculate body fat percentage, subtract your belly measurement from your neck measurement to determine your circumference result.
In women If you are a woman, you should record your neck, waist and hip circumference measurements. Remember to measure the position at the widest part of each position.
To calculate body fat percentage, add up the waist and hip measurements, then subtract the neck measurement to get the circumference value. For example, if your waist circumference is 30, your hips are 36 and your neck is 13, your circumference value will be 53.
Tips
When the ruler is placed on the skin, it should make contact but Do not compress the skin in any way. Especially for women, when measuring normal breathing, avoid excessive abdominal contraction or swelling.
Take all measurements twice and take the average value. Then record to the nearest half an inch.
However, this measurement is not the most accurate for measuring body fat percentage because a lot of errors happen when measuring yourself and things like clothes, food and how you tighten the tape measure also may affect the results.

MORE: Ideal body fat percentage for men and women

2. Calipers

This instrument measures skin folds made by using an instrument called a calipers to clamp different areas of the body and measure body fat. There are several ways to measure it, but many people follow the 3-position approach developed by researchers Jackson and Pollock in the 1980s. This method takes the least time to implement and is expensive. save.
This method is performed as follows:
For men will measure the amount of fat in the chest, abdomen and thighs. For women, fat is measured on the biceps, waist (about an inch above the hipbone), and thighs. Calipers kits may come with instructions on how to convert the results to your body fat percentage. You can also check out online skinfold calculators if you don't have to do the math yourself. Measure on one side of the body, usually the right. Consider asking a friend or family member to assist with taking the measurements. Take at least two measurements at the same location and average the value for the most accurate results. When done correctly, there is about 3% error in metric measurement. You can also take a measurement in seven positions, but this approach is more time consuming, but it can be a bit more accurate.

3. Body fat scale

Body fat scales use a technology called bioelectrical impedance analysis (BIA). When you step on the scale, an electric current passes through one leg, up to the pelvis, and down the other leg. Fat conducts much less electricity than the water and muscle you have in your body. So, when an increase in resistance occurs, it means that the machine will record more body fat.
Combined with your height, weight, age and gender will be entered into the machine, the scale then uses an equation to calculate body fat percentage.
These scales may not be as accurate as you would like. Fat percentage results can also vary widely from results from other methods of measuring body fat percentage. This is possible due to many variables that can affect the results, including:
Hydration level Last exercised When last ate and what you ate How to measure body fat with this machine, Please read the instructions carefully before use, as some scales may be less accurate for the elderly, professional athletes, children and people with osteoporosis.

MORE: 8 ways to burn calories and lose fat

4. Measure body while immersed in water (hydrostatic weighing)

Hydrodensitometry is a weighing method in which you sit undressed and seated in a chair submerged in water. Your body density or weight underwater will be recorded as your body resists buoyancy to get to the surface. The recorded weight is then used to calculate your body fat percentage.
Underwater scales for body fat percentage are highly accurate and are considered the gold standard for measuring body fat percentage. It is much more accurate than home measurement methods.
However, you need to go to a special facility to record your weight in this way. Or you may not like to measure underwater.

5. Air displacement plethysmography

Another technique is atmospheric variability measurement. After undressing, you enter an ovoid chamber and the computer calculates readings around your body as the machine changes air pressure. Once your body density is determined through weight and volume, the machine uses this data to calculate your body fat percentage.
Research has shown that this body fat meter is extremely accurate. However, this technique needs to be performed by professionals and may or may not be covered by health insurance.

6. MRI or CT

Perhaps the most accurate method for determining body fat percentage is magnetic resonance imaging (MRI) or computed tomography (CT). These machines take cross-sectional images of the body and can even measure belly fat.
However, these diagnostic techniques are often not used for the sole purpose of measuring body fat and are very expensive to use.
Each of the above measures has different advantages and disadvantages, so to know the exact amount of body fat, you can go to a medical facility with full modern equipment to measure muscle fat. most accurately possible.
When customers come to Vinmec International General Hospital and use the general health check-up service package, in addition to measuring the percentage of body fat, the doctors here will examine to detect possible diseases. may occur if the rate in the body is high.
Besides, based on the identified indicators, the doctor will advise on nutrition, living and exercise regimens to help customers have a reasonable weight and prevent diseases.
Customers can directly go to Vinmec Health system nationwide to visit or contact the hospital hotline for support.

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.