How to measure body fat percentage?

This is an automatically translated article.

The article was professionally consulted by Specialist Doctor II Ho Viet Le Diem - General Internal Medicine - Department of Examination & Internal Medicine - Vinmec Central Park International General Hospital.
According to experts, determining the percentage of body fat not only serves the purpose of beauty, but also helps to understand the risks associated with a number of diseases such as diabetes, cardiovascular disease, ... Currently there are many Many methods of measuring body fat and measuring body fat.

1. What is body fat?

Body fat is often thought of as bad, but it was created to serve an important purpose. The body stores fat from foods after eating to create energy, insulate and protect the body. Everyone needs fat to live and function. However, when too much fat builds up in the body, you run the risk of obesity and obesity-related diseases, like type 2 diabetes and cardiovascular disease.
To determine the percentage of body fat, you cannot look in the mirror or step on the scale. A bodybuilder and an obese person may have the same weight, but they have different body fat percentages. Your weight can't tell you how much muscle or fat you have. Instead, you need to determine your body fat percentage.

2. Are you at risk of obesity?

Body mass index (BMI) is a widely used indicator of health based on height and weight. As your BMI increases, so does your risk of weight-related diseases, cardiovascular disease, and diabetes.
Here are six methods to determine your body fat percentage.
2.1. Tape measure

A basic way to measure body fat percentage is to use a soft tape measure, the same way you would use for tailoring, to record different body measurements. You can find various types of tape measure sold in the market. For this method, you need to calculate the measurements in inches.
If you are male, measure the circumference of your neck and abdomen. Make sure you measure the largest part of each part. To make it easier, ask a friend or family member to measure you. The way to measure body fat according to this method is to subtract your waist measurement from your waist measurement to determine your body fat percentage.
If you are female, you should record your neck, waist and hip circumference measurements. Remember to measure at the maximum position for each part. To make it easier, ask a friend or family member to measure you. The way to measure body fat with this method is to add up your waist and hip measurements, then subtract your neck measurement to determine your body fat percentage. For example, if your waist is 30, your hips are 36, and your neck is 13, your fat percentage would be 53%.
Tips
When the tape measure is placed on the skin, be sure to make contact but do not compress the skin in any way. Take all measurements twice and take the average value. Then record the exact result. If you can't find the corresponding chart, you might consider using an online body fat calculator to get an estimated body fat percentage. Accuracy
Taking measurements and putting them in an online calculator is a relatively easy method, but it is not the most accurate. There can be a lot of error when measuring yourself. Things like clothing, measuring after eating, and how tightly you pull the tape measure can also affect the results.
2.2. Caliper A test for skin folds is done by using an instrument called a caliper to clamp different areas of the body and measure body fat. This method takes the least amount of time to complete, saving money as you can get a caliper for under $7.
How to measure body fat:
If you are a man, measure the amount of fat in your chest, abdomen and thighs. If you're a woman, measure fat in your biceps, hips (about an inch above your hipbone), and thighs. A caliper is sold with instructions on how to convert these numbers into your body fat percentage. An online calculation tool can be consulted. Measure on one side of your body, usually the right side for uniformity. Mark a position about 1 cm above the skin. Ask a friend or family member to take these measurements for you. Take at least two measurements in the same area and average them for the most accurate data. Accuracy
The error of this body fat measurement method is +/- 3 %. You can also take a measurement at seven locations. This approach is more time consuming, but yields more accurate results.

2.3. Body fat scale The family health scale also has the function of estimating your body fat percentage. The scale measures body fat using 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 getting more resistance reflects a larger amount of fat in your body.
Combined with the height, weight, age and gender you entered into the machine, the scale then uses an equation to calculate your body fat percentage.
The best-selling body fat meters on Amazon range in price from about $32 to $50.
Accuracy
This measurement method may not be accurate and measurement results may differ from results from other methods of measuring body fat percentage by factors such as:
Amount of water in your body Time where you exercise When and how much food you consume Read the instructions for use carefully, as some scales may give less accurate results in the elderly, athletes, children and people with osteoporosis the bone.
2.4. Hydrostatic Weighing Hydrostatic weighting is a method of weighing your body fat while you sit on a chair submerged in water. Your recorded body density or weight underwater will then be used to calculate your body fat percentage.
Underwater scales for body fat percentage are highly accurate and are considered the standard for measuring body fat percentage. The percentage it estimates can be less than 1% of body fat in both adults and children. It is more accurate than home methods, like bioelectrical impedance analysis.

2.5. Air Displacement Measurement Another technique is air displacement measurement (also known as BOD POD). After undressing, you enter an ovoid and computerized chamber that surrounds your body. 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 BOD POD is a measurement of body fat percentage with the same accuracy as the hydrostatic gravimetric method.
2.6. Do magnetic resonance imaging (MRI) or computed tomography (CT) Perhaps the most accurate method of determining body fat percentage is magnetic resonance imaging (MRI) or computed tomography (CT). These machines take cross-sectional images of the body and can measure the percentage of fat in the abdomen.
However, this method is not usually used for the sole purpose of measuring body fat and is quite expensive to perform.

3. Body fat percentage range

The American College of Sports Medicine has shared guidelines for body fat percentage by sex and age.
If you have too little body fat, you may not have enough energy to function. However, when you have too much fat in your body, you are at risk for high blood pressure, high cholesterol, diabetes and cardiovascular disease.
Body fat to BMI ratio
Your BMI is your body mass index. This is different from body fat percentage and it only reflects underweight, normal weight or overweight. While useful in some situations and easy to calculate, BMI may not be a reliable indicator of your overall health.
A few tips for maintaining weight and health:
Get 150 minutes of moderate exercise (walking, cycling, water aerobics) or 75 minutes of vigorous exercise (running, swimming) laps, playing sports) every week. Set aside time to exercise two days a week (perhaps lifting weights, working out, or gardening) Eat a healthy diet filled with fruits, vegetables, and whole grains. Don't eat processed foods that are high in calories with little nutritional value. Periodic health check-ups help detect diseases early, thereby planning treatment for optimal results. Currently, Vinmec International General Hospital has general health checkup packages suitable for each age, gender and individual needs of customers with a reasonable price policy, including:
Health checkup package diamond general health check-up package Vip special health check-up package Comprehensive general health check-up package Standard general health check-up package Patient's examination results will be returned to your home. After receiving the results of the general health examination, if any diseases are detected, they need to be examined and treated intensively.
Doctor Ho Viet Le Diem has more than 10 years working in the Department of Resuscitation - Cardiac Surgery at Cho Ruong Hospital with the position of cardiologist and Open Heart Resuscitation. And has more than 03 years as a General Internal Medicine doctor at Family Medical Practice in Ho Chi Minh City. Currently, Dr. Diem is working at the Internal Medicine Department - Vinmec Central Park International General Hospital.

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.

Source: hwebmd.com & healthline.com