How to Measure Body Fat: 3 Methods to Try
We all feel uncomfortable in our bodies sometimes, whether it’s because we’re feeling insecure or our bodies are telling us something. Whatever the reason, you can control that feeling. And working out is only one of the many things you can do to make yourself feel better. Combined with a healthier lifestyle and better diet, it can do wonders for your physique.
For the best results, you might want to keep track of progress and measure body fat, waist circumference, BMI, and more. And while some things are self-explanatory, measuring body fat might take a bit of effort. So, how do you get the correct info? There are a few ways to do that, and we’ll go through them, giving you some advice along the way.
Smart Scale
Many people dismiss smart scales as they doubt the technology that goes into them. However, these scales have proven to be an ally in people’s paths to healthier lives. The technology that goes into a smart scale, like INEVIFIT’s Eros Smart Body Fat Scale, delivers 13 metrics essential to anyone’s fitness journey.
INEVIFIT Eros Smart Body Fat Scale
This smart scale is one of the most sought-after products in the fitness market, ranking quite high among experts. It monitors your progress and helps you better understand what your body needs to thrive. The Eros Scale delivers concrete results and enables you to stay healthy.
Aside from body fat percentage details, it also displays information about bone mass, metabolic age, BMI, BMR, visceral fat, and more. So, ultimately, you receive a 13-in-1 deal through a device that looks like a regular scale.
On top of that, its technology allows easy access to all data as it connects via Bluetooth to your phone or tablet and syncs with Apple Health, Google Fit, Samsung Health, and Health Connect. Your body fat measurements stay in one place alongside the tracking tools you already use.
Smart Body Fat Scale vs. Body Fat Calculator
Since many people confuse smart scales that provide body fat measurements with a body fat calculator, we’ll go through the differences between the two.
We have smart scales that rely on bioelectrical impedance analysis (BIA) technology to monitor all body-related metrics. So, once you step on the scale (barefoot), these sensors painlessly go through the body to gather all the necessary information and get it back into the scale. Then, the technology relies on previously entered data — like age, gender, height, weight, and level of physical activity — to precisely calculate your body metrics. This is how you receive your body fat measurements through a smart scale.
On the other hand, a calculator that measures body fat relies on simple math. You can typically find these calculators online through web search results. You must input your gender, weight, height, hip and waist circumference, and neck size at its narrowest dimensions. That means you must take your measurements before inputting them into the calculator. Even though this is not that challenging, many people don’t want to go the extra mile. And even then, the results are not as accurate as they are with a smart scale.
Skinfold Calipers
You can count on skinfold calipers to do the job if you're old-school. They are easy to handle and do not require a significant investment. The tool pinches your skin to measure the thickness of subcutaneous fat in your body.
You can adjust it for your thighs, abdomen, and triceps for the simplest way to measure your body fat. Or you can go all out and take measurements of the top seven areas of your body. Those are:
- Chest
- Above the hip
- Midaxillary (near the armpit)
- Thigh
- Abdomen
- Triceps
- Under the shoulder blade
You might need help taking all these measurements as some body parts are hard to reach or impossible to grasp with one hand.
Once you take all the measurements, you need to add them up. The results represent your body fat percentage. Note that you need to use millimeters when measuring. Studies show that these calculations are overwhelmingly accurate. The only downside is that the process takes much time and effort compared to a body fat percentage scale, for example.
Fitness Journal
You can keep track of your fitness journey and, subsequently, your body fat by noting everything down in a fitness journal. This method probably takes the most time and effort as you need to note down everything — from daily exercises to meals and calories to weekly measurements.
You can use your phone or even create an Excel sheet to type in all the changes you notice in your body. Make sure to take correct measurements using a non-stretch measuring tape to monitor your progress closely.
You can later use that info to create a spreadsheet and break down how your body has changed over time. It’s a good idea for journeys requiring more time to reach that desired goal.
Final Thoughts
All three methods have tradeoffs, and the right one is the one you can repeat correctly. For most people that is a smart scale, which can be combined with journaling for additional context. For a fuller comparison of the options, including tape measurements and visual estimation, see our guide to how to measure body fat at home.
This article is for general educational purposes only and is not medical advice. INEVIFIT products are wellness devices, not medical devices; body-composition readings are estimates for tracking trends, not clinical diagnoses. Consult a qualified healthcare provider before making decisions about medications, diet, or exercise, especially if you are taking a GLP-1 or other prescription medication.
