Skinfold calipers are one of the simplest methods of measuring body fat percentage, available for $5 at most sporting goods stores.
An excessive body fat percentage is unhealthy and can contribute to serious health complications, including cardiovascular disease. Aiming for 10% body fat or lower is recommended.
1. Weight
Body fat percentage provides a snapshot of your fitness and health. It is calculated by multiplying your total body weight (total wt) by your percent of body fat; then taking this resultant figure as the percentage of fat tissue contained within your body as opposed to organs, muscles and nerves.
To calculate your body fat percentage, the best way is to weigh yourself first thing on an empty stomach first thing each morning using a fabric tape measure that is soft and flexible rather than elastic – this will yield the most accurate numbers. Furthermore, be sure to take measurements at least twice a day as body composition changes throughout the day; doing this at roughly the same time each day allows you to track progress more easily over time.
Body fat can help regulate temperature, protect organs and keep you energetic; however, too much body fat may lead to serious health problems, including diabetes and high blood pressure.
Women should strive for 21 to 35 percent body fat; men 8-24 percent. But it’s important to remember that these guidelines only represent averages; if you have an athletic female or muscular male body type, your weight could exceed these norms.
As your body fat percentage decreases, more of your muscles will be visible and you will appear more defined. This occurs because visceral fat — which accumulates in your abdomen — will generally burn off first; once gone, muscles will start showing through.
Attaining low body fat percentages may seem an impossible goal to attain without genetic predisposition; but it is still achievable. Many bodybuilders and athletes have very low body fat percentages but still train hard in order to build muscle while simultaneously decreasing fat tissue accumulation. Lizzie Velasquez, an American motivational speaker and YouTuber living with Marfanoid progeroid-lipodystrophy syndrome is proof of that possibility – this prevents her from amassing body fat tissue accumulation altogether!
2. Waist
Body Fat Percentage measures both essential and stored fat stores within an individual, using tape measures around their waists and dividing by their hip sizes. A higher ratio increases risk for cardiovascular diseases and diabetes; it’s important to remember, though, that fat distribution throughout one’s body also matters.
Ideal waist-to-hip ratio (WHR) in men should be below 0.9 and below 0.8 in women. A WHR that exceeds these targets suggests fat accumulation around the abdominal cavity – visceral fat. This form of storage poses more health risks than subcutaneous fat found on buttocks or hips.
People within the 10-11% body fat range are considered lean and have minimal body fat. At this stage, men typically have waist measurements greater than 40 inches with visible muscle definition such as striations lines between muscles. At this stage they are capable of performing many daily activities without difficulty.
As someone approaches 15%-20% body fat, they can begin experiencing issues in daily activities. Most notice a decline in energy and symptoms like aches and pains; additionally, their bodies begin storing more fat around their abdomen and hips that could result in the appearance of a beer belly.
At 25% to 30% body fat, men typically begin accumulating more fatty deposits throughout their bodies and become noticeably heavier. At this stage, many will notice their stomach protruding over their hips.
Before beginning to determine your body fat percentage, the first step should be weighing yourself. Since weight fluctuation throughout the day could throw off results, taking your waist measurement by using a flexible tape measure around the area just above your umbilicus (belly button) is essential. After taking hip measurements by wrapping the tape measure around the widest point of your buttocks; finally measure arms using flexible tape around wrist just above thumb is also required.
3. Hips
At 20-25% body fat, muscle definition and vascularity become less visible, creating the appearance of “softness.” Most men I come across in NYC fall between this level.
Women at this body fat percentage tend to experience fuller hips and thighs; this level is considered high average on most charts; abs and other muscles still show definition, however. Facial features become rounder. Women who reach this body fat level tend to have higher risks of heart disease compared to those with lower levels.
At 30% body fat, your stomach, face and neck appear fuller while your tummy becomes “beer gut-like”. Men may have waist circumferences 40+ inches.
At 35% body fat, your belly and tummy fat begin to protrude and bulge, impacting daily activities such as climbing stairs and bending over. Your hips may also begin bulging outward, and your face can have more pronounced, round features.
For an accurate measure of body fat percentage, using a skinfold caliper and measuring tape are your most reliable tools. With these devices you can separate fat from muscles using pinching action of the caliper before comparing against charts for comparison purposes. However, for best results it is best to weigh yourself first thing in the morning, prior to eating or wearing clothing.
Be mindful that even small changes to your body fat percentage can have a huge effect on your health. Where you store fat can impact risks for heart disease, diabetes and other ailments – so if you want to improve your health while simultaneously decreasing waist size and increasing fitness levels, reduce body fat percentage.
4. Arms
There are various methods available to you for determining your body fat percentage, including Dual-Energy X-ray Absorptiometry (DEXA), Air-Displacement Plethysmography (DPA), and Hydrostatic Weighing; however, these tests can be costly and time consuming. An easy alternative would be using a body fat caliper with “take a look” method — take pictures every week of yourself to track progress!
At 1-4% bodyfat, your muscles will appear highly defined with separation and possible striations for extreme vascularity. Many men aspire to reach this level but only achieve it through extreme dedication to fitness and nutrition with hard work!
At 6-7% body fat, you will have more of the classic beach body aesthetic with some muscle separation and striations in the arms, along with slight vascularity on shoulders or legs; though these features may not be particularly prominent.
At 8-10% body fat percentage, men tend to present with a more rounded, athletic or “fit” appearance with some separation between muscles but no significant striations or vascularity in all areas. There may also be slight six-pack abs that won’t be very prominent; this percentage range is generally considered safe and sustainable for most men.
