Want to know your body fat percentage and why it matters? Body fat percentage tells you how much of your body is fat compared to everything else (muscle, bones, organs). Unlike weight or BMI, it gives a clearer picture of your health and fitness progress.

Quick facts:

• Why measure it? It helps track fat loss, muscle gain, and overall health better than weight alone.
• How to measure it? Use one of these methods:

1. Skinfold callipers: Affordable but requires skill.
2. BIA devices: Convenient, but hydration affects accuracy.‍
3. DEXA scans: Most precise, but expensive and less accessible.

Comparison table:

Pro tip: Measure in the morning, stay consistent, and pair this data with your fitness goals for the best results. Ready to dive deeper? Keep reading for details on each method!

4 ways to measure body fat

There are several ways to measure body fat, each with its own strengths depending on your priorities - whether it’s affordability, precision, or convenience. Here’s a closer look at some commonly used methods.

Using skinfold callipers

Skinfold callipers have been a popular tool for measuring body fat for over 50 years. This method involves pinching the skin at specific points to measure the thickness of the fat layer beneath.

• Measurements are taken at 7 specific sites on the body.
• Always measure on the same side for consistency.
• Take measurements in the morning after fasting overnight.
• Enlist help to ensure proper technique.

While callipers are a low-cost option, their accuracy depends heavily on the user's skill. Errors can range between 3.5% and 5% body fat. If manual measurement feels too tricky, electronic alternatives might be a better fit.

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BIA devices

Bioelectrical impedance analysis (BIA) devices provide a quick and noninvasive way to assess body composition. These devices send a small electrical current through your body to measure resistance in different tissues. There are three main types:

• Single-frequency (SF-BIA): The most common and suitable for regular use.
• Multiple-frequency (MF-BIA): Offers more detailed insights, including body water distribution.
• Bioimpedance spectroscopy (BIS): Delivers a deeper analysis of body composition.

Accuracy can be influenced by factors like hydration, time of day, recent exercise, food intake, and correct electrode placement. For those seeking even more precise results, imaging methods like DEXA scans are worth considering.

DEXA scans

DEXA (Dual-Energy X-ray Absorptiometry) scans are among the most precise methods for measuring body composition. Unlike other techniques that focus on specific areas, DEXA provides a full-body analysis. Here’s how it works:

• You lie still on a scanner bed while the device’s arm moves over you during a 10- to 12-minute scan.
• The process is noninvasive, and you remain fully clothed.

DEXA scans deliver detailed data on total fat, muscle distribution, regional fat, and even bone density. However, this level of precision comes at a higher cost.

Note: Pregnant women should avoid DEXA scans due to the use of X-ray technology.

Each method has its own set of benefits. When deciding, think about how often you’ll test, your budget, and the level of detail you need.

Choosing your measurement method

Choosing the right body fat measurement method depends on your goals, budget, and how often you plan to track your progress.

Cost and availability

Different methods for measuring body fat come with varying price points and availability. Skinfold callipers are the most affordable and can easily be purchased online or at sports equipment stores.

BIA (Bioelectrical Impedance Analysis) devices are available at a range of prices. Basic handheld models are relatively inexpensive, while more advanced versions can be costly. Many smart scales now include BIA technology, offering a convenient way to measure both weight and body fat percentage.

DEXA scans are the priciest option. These are typically available only at specialised medical facilities, research centres, or hospitals. Scheduling and travel are often necessary for this method.

Measurement quality

While cost is an important factor, it’s also crucial to consider how precise and consistent each method is. Here's a quick comparison:

The right choice depends on how often you plan to measure and your personal health goals.

Regular testing

Consistency is crucial when tracking progress. Home-based tools like skinfold callipers and BIA devices make frequent measurements easier, while DEXA scans are better for periodic, detailed assessments.

To get the most reliable results:

• Measure in the morning after using the bathroom and before eating or drinking.
• If using BIA, keep your hydration levels consistent and avoid measuring right after exercise.
• Choose a method that fits your routine and budget.

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Best practices for measurement

To get the most accurate and consistent results, it’s important to follow a few simple routines when measuring body fat. Timing and conditions matter.

When to measure

To get the most accurate results, measure in the morning after an overnight fast. Make sure you've used the bathroom and haven't eaten or drunk anything yet. This is particularly important for BIA devices, as hydration levels can impact the readings.

Using other health data

Body fat percentage becomes even more useful when paired with other health metrics. For instance, tracking blood glucose levels can give you a clearer picture of your metabolic health. By combining these metrics and sticking to consistent measurement habits, you'll get more reliable insights.

Interpreting the results

Stick to the same method, measure under similar conditions, and keep your hydration levels consistent. This ensures you can accurately compare results over time.

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Next steps

Now that you know how to measure your body fat percentage accurately, it’s time to put that knowledge to use. Start by taking your baseline measurements and setting realistic goals based on where you are now.

Once you’ve got your baseline, focus on these strategies to make steady progress:

• Eat in a moderate caloric deficit of 300–500 calories below your Total Daily Energy Expenditure (TDEE).
• Prioritise strength training with compound exercises 3–4 times a week.
• Add 2–3 high-intensity interval training (HIIT) sessions weekly.
• Aim for enough protein – between 0.7 and 1.0 grams per pound of body weight.

Changes in body composition take time, and tracking progress from multiple angles can make a big difference. Pairing body fat measurements with continuous glucose monitoring through the Vively program gives you deeper insights into how your body responds to food, exercise, sleep and stress.

With real-time glucose data, dietitian support and personalised feedback, Vively helps you adjust your habits more effectively and stay on track with your goals. Together, these tools give you the clarity to make informed changes and steadily improve both your body composition and overall metabolic health.