Five ways to measure your body fat (that aren’t BMI)
These other tools can help complete the picture:
Dual-energy x-ray absorptiometry (DEXA)
DEXA is an imaging test that measures bone density. You can use it to tell what percentage of your body is bone mass, muscle mass and body fat.
Electronic body fat scanner
Electronic body fat scanners send a small current through your body to determine your body fat percentage. Scanners are typically built into many scales.
Whilst they typically have a standard deviation of about plus or minus seven on the accuracy scale, they still give you a good ballpark measurement.
Mirror
Have a look in the mirror. They are a great tool to measure your physical progress. Look in the mirror at where you are and notice changes — like less belly fat — as you achieve your health goals.
Triceps skinfold thickness (calipers)
While it varies by age, the average body fat range for men is 18% to 25%. Experts consider 25% body fat and above to be the obesity range for men.
Skinfold calipers, which look like tongs, are a tool used to measure body fat percentage. Whilst your BMI might be in the obesity range, the skinfold caliper test can show that you’re holding more muscle density than what your BMI indicates.
Waist-to-hip ratio (WHR)
Your WHR is your waist measurement divided by hip measurement in centimetres. Where your WHR falls within a certain range shows if you’re overweight and at risk for obesity-related conditions.
