Body-Fat Measurement Methods
Knowing your body fat percentage can be more valuable than just knowing your weight. Different methods vary in accuracy, cost, and convenience. Here's a breakdown of the most common options.
DEXA Scan
Dual-Energy X-ray Absorptiometry (DEXA) uses low-level X-rays to measure bone density, lean mass, and fat mass.
- ✓ Highly accurate regional breakdown
- ✗ Expensive ($50-$150+)
- ✗ Requires appointment at a facility
Skinfold Calipers
Measures the thickness of skinfolds at specific sites on the body. Requires a skilled practitioner for accuracy.
- ✓ Inexpensive and portable
- ✓ Good for tracking changes over time
- ✗ High user error risk
Bioelectrical Impedance (BIA)
Sends a weak electrical current through the body. Fat resists the current more than muscle and water.
- ✓ Very convenient (smart scales)
- ✗ Highly sensitive to hydration levels
- ✗ Can vary wildly day-to-day
Visual Estimation
Comparing your physique to photo references of known body fat percentages.
- ✓ Free and immediate
- ✗ Subjective and prone to bias
- ✗ Doesn't account for visceral fat
How to Estimate at Home
If you don't have access to professional tools, the Navy Seal Formula is a surprisingly accurate method that only requires a tape measure.
What you'll need to measure:
- Neck: Circumference just below the Adam's apple.
- Waist: Circumference at the navel (men) or narrowest point (women).
- Hips (Women only): Widest part of the glutes.
- Height: Your current standing height.
Note: The TDEE calculator on our homepage offers an optional field to input your body fat percentage if you know it, which improves the accuracy of the energy expenditure result (Katch-McArdle formula).