It is interesting how many different answers you will receive when you ask a group of individuals how to measure fat. Some may simply tell you it is measured by whether they can breathe in their skinny jeans or not, while others will give you a medical breakdown using the pinch test. Despite the varying opinions, the only reliable way to measure fat is by evaluating your body mass index (BMI).
What is Body Mass Index?
Invented by Belgian polymath Adolphe Quetelet between 1830 and 1850, the BMI measures fat based on weight and height. The result is generally somewhere between 15 and 60 however most health organizations consider a score between 19.5 and 25 to be ideal. That being said, there are plenty of healthy athletes who are much leaner than this so there certainly are exceptions to the rule.
Regardless who you ask, it is generally agreed that a body mass index that is equal or greater than 30, is considered obese. At this level, your body is under a great deal of strain because your organs aren’t designed to work as hard as they have to in order to support the extra weight on a daily basis.
Calculating Body Mass Index
The easiest way to calculate your body mass index is the simple use of one of the many calculators online that ask you to insert your height and weight and it’s done for you. However, you can also take your weight in pounds and multiply by 703, and then divide that by your height in inches, squared.
Understanding Body Fat Percentage
If you are trying to measure body fat percentage, this is a little different than your BMI. When you take the weight of your fat, divided by your total weight, you come up with a body fat percentage. You should never have a number too low; your body needs what is called essential fat, for reproductive functions and to maintain life in general. For this reason, women have a greater essential body fat percentage for hormonal functions and childbearing.
Women should be between 8 and 12 percent while men need 3 to 5 percent essential fat to be healthy. Storage body fat accumulates in the adipose tissues to protect internal organs.
Measurement Techniques
• DXA – Dual energy X-ray absorptiometry scans the body using two different energies. It is considered to be one of the most efficient methods for accurate results. X-rays of the energies show which one is stronger absorbed.
• Near-infrared Interactance – This fast, safe and noninvasive method transmits an infrared-red light beam into the biceps and measures fat absorption.
• Bioelectrical Impedance Analysis – Although this is an affordable option to measure fat, the accuracy is often lacking a bit when compared to other methods. The individual has two conductors attached to their body and a small electrical current is forced through. Body fat is measured based on the resistance created between the conductors.
• Skinfold – Also known as the pinch test, calipers are used on specific areas of the body to measure the thickness of the subcutaneous fat layer. An equation is then used to determine fat percentage.
It is important to note that using BMI calculations or the skinfold method can give you a good idea of where you are in terms of being healthy, overweight, etc., however, only a doctor can give you an accurate result using more advanced testing.