While it is true that research and medical centers have the best tools for measuring body fat, that doesn’t mean we’re left without any resources to do so at home. The fitness industry is advancing rapidly, and with these changes, we get to see and try out devices that offer accurate readings of our body metrics at relatively low prices.
It is possible to get accurate body fat measurements from the comfort of your home. In the following sections, we’ll discuss popular methods, look at the best smart scale for optimal results, and recount how to make the most of your device. Let’s get started.
Top 4 Ways to Measure Body Fat at Home
Let us begin with a disclaimer: While they can be used to estimate one’s general health condition, body fat levels aren’t a one-size-fits-all metric. They can vary based on your body type, age, and gender. Now that we’ve gotten that out of the way, let’s examine the most common ways to measure body fat percentage from home.
- Body circumference — As you can conclude from its name, this method entails using a measuring tape to assess specific parts of the body, like the neck, waist, and hips. Afterward, the findings are incorporated into an equation to calculate BFP. However, these measurements need to be quite precise to get accurate results.
- Waist circumference — For a more vague idea of your BFP, you can measure your waist circumference. Namely, excess fat in your midsection can indicate an increased risk of developing various health conditions. Remember, this particular measurement does not reveal exact body fat levels.
- Skin calipers — These tools measure subcutaneous fat by pinching the skin in multiple areas of the body, including the thighs, triceps, and abdomen. There are manual and digital skin calipers, and they do require some knowledge of human anatomy.
- Body fat scales — Finding an accurate fat scale is a piece of cake these days. Like other tech in our homes, scales have received significant upgrades over the last few years. Now, we only need to step on them, and we get accurate body composition metrics, including BFP. Plus, you won’t need to perform any calculations or conversions, as the scale will do that for you.
Body fat scales are among the most versatile methods of measuring body fat at home. Next, we'll explore these devices in greater detail.
Body Composition Scales — How Do They Work?
Unlike traditional body scales, which only measure your weight, smart body fat scales use so-called bioelectrical impedance analysis to get accurate body composition readings. The process involves passing an electrical current through your body. When the current passes through muscles, it meets less resistance, considering their higher water percentage. Conversely, body fat will offer greater resistance due to its lower water content.
The most accurate smart scale is one whose readings don’t vary significantly from the DEXA scan result standard. The dual-energy X-ray absorptiometry (DEXA) scan is the most precise way to measure one’s BFP. However, since one such scan can cost hundreds of dollars and needs to be performed by a professional, it’s not the most practical everyday solution. This is where smart scales take center stage.
Namely, smart body fat scales like INEVIFIT’s Eros use information like height, weight, level of physical activity, age, gender, and impedance to calculate metrics typically within +/- 3% of the DEXA standard. This particular scale comes with load sensors capable of weighing up to 180kg (400 pounds). Users get insight into their body fat percentage and 12 other body composition metrics, such as BMI, BMR, metabolic age, subcutaneous fat, and more.
Making the Most of Your Smart Scale
Unfortunately, no gadget is perfect, so we’ve prepared some tips and tricks to help you get the most out of your smart body fat scale.
- Don’t stress over a single reading. Try to measure yourself daily around the same time and look at averages rather than single readings for more accurate results.
- If you notice a significant increase in your BFP, consult a health professional.
- Don’t use the scale after consuming alcohol or caffeinated beverages.
- Refrain from getting your measurements after a workout.
While most people focus on shedding weight as part of their fitness journeys, it’s important to keep track of other metrics as well. You want to focus on building lean muscle and losing body fat to make real progress.
While in-lab methods are undoubtedly the most accurate, we can hardly call them affordable and convenient. Luckily, there are several options you can try out at home, with INEVIFIT’s most accurate body fat scale 2023, standing out as our top choice. Remember, weight loss is a journey; you are bound to experience ups and downs along the way. However, as long as you are consistent in your routines, the path will become less rocky with time.