Body fat levels vary depending on many factors, including sex, age, and body type. Still, body fat may be one important indicator of health, as having too much or too little is associated with a number of health issues (1Trusted Source , 2Trusted Source , 3Trusted Source ).

If you’re curious to know your body fat percentage, you may be wondering if there’s an accurate way to measure your body fat at home.

While the most accurate measures of body fat like Dual-Energy X-ray Absorptiometry (DEXA) and air displacement plethysmography (ADP) are generally only used in medical and research settings, there are some ways to measure body fat in the comfort of your own home (4Trusted Source ).

This article covers 4 of the best ways to measure body fat at home.

1. Skinfold calipers

Skinfold calipers offer an inexpensive way to measure body fat. They’re relatively easy to use and especially helpful for measuring body fat levels when other methods that require expensive equipment or specialized training are unavailable.

These handheld tools pinch and measure the thickness of subcutaneous (under the skin) fat in multiple areas of the body, including the abdomen, triceps, and thigh.

It’s typically recommended to use a 7-site measurement method when using skin calipers, which involves taking skinfold measurements from 7 areas of the body. However, 8-site and 3-site measurements can be used as well (5Trusted Source , 6Trusted Source ).

The 7-site measurements are all taken on the same side of the body and include:

• triceps
• under the shoulder blade
• chest
• midaxillary (near the armpit)
• above the hip
• abdomen
• thigh

Here’s a how-to video demonstrating 7-site and 3-site skinfold measurement methods.

Keep in mind that you will need assistance when taking skinfold measurements.

After measurements are taken, the skinfold measurements are added. The sum determines percent body fat.

Although there are equations that can be used to determine percent body fat, researchers suggest that using the sum of skinfold sites in millimeters is more accurate than plugging numbers into an equation (7Trusted Source ).

Skinfold calipers come in manual and digital versions and can range in price, depending on the type you choose. Most come with a measuring tape and a body fat chart.

Studies show that skinfold calipers can be an accurate way to measure body fat, but they do require some skill and knowledge of anatomy. Also, accuracy can vary significantly based on body fat levels, how you’re using the calipers, and other factors (7Trusted Source , 8Trusted Source , 9Trusted Source ).

SUMMARY

Skinfold calipers can be used to measure body fat at home. However, they require some skill and knowledge of anatomy. Also, accuracy of skinfold calipers can vary significantly based on body fat levels, how you’re using the calipers, and more.

2. Body circumference measurements

Circumference measurement (CM) is another way to measure body fat at home.

This method uses a tape measure to take measurements of specific sites on the body. These measurements are then entered into an equation to determine body fat percentage.

CM is considered a reliable method to measure body fat. Even the Department of Defense uses this metric to determine the body fat percentage of service members (10).

Using a non-stretch tape measure, take circumference measurements three times at each anatomical site and record to the nearest half-inch.

The measuring sites vary by sex (10).

Women:

• Neck: measured right below the voicebox and rounded up
• Waist: measured at the natural waistline (or the smallest waist circumference) and rounded down
• Hips: measured at the largest protrusion of the buttocks

Men:

• Neck: measured right below the voicebox and rounded up
• Waist: measured at the navel and rounded down

The three measurements for each site are read parallel to the floor and averaged together. These averages are then plugged into an equation along with a person’s height (11Trusted Source ).

The equation for women is:

• % body fat = 163.205 x log10 (waist + hip – neck) – 97.684 x log10 (height) – 78.387

The equation for men is:

• % body fat = 86.010 x log10 (abdomen – neck) – 70.041 x log10 (height) + 36.76

Even though this method may seem simple, it does require taking measurements accurately and precisely.

It’s important to measure correctly, leaving enough tension to provide an accurate measurement while being careful not to indent the skin.

Also, this method requires some knowledge of anatomy; for example, knowing the location of the voicebox.

A 2019 study that included 76 active military service members found no significant differences when comparing the accuracy of the CM method to DEXA — considered one of the most reliable measures of body fat (10).

However, the researchers found that the CM method was less accurate when measuring females with larger waists. This means that the accuracy of the CM method varies depending on body fat distribution.

Nevertheless, the CM method is one of the best ways to measure body fat at home because it’s inexpensive and can be done by most anyone.

SUMMARY

Circumference measurement (CM) involves taking circumference measurements at specific sites on the body and entering the averages into an equation to estimate body fat percentage. It’s relatively easy to do and inexpensive.

3. Body fat scales

Body fat scales or smart scales are popular amongst those who want an easy way to monitor their body composition regularly at home.

Unlike traditional scales that only measure body weight, body fat scales combine weight scales with something called a foot-to-foot impedance meter (FFI) (12Trusted Source ).

The FFI estimates body fat and muscle mass by sending electrical currents to the body and measuring the response. Muscle and fat respond differently to electrical currents, and the scale uses these differences to determine body fat.

Even though this method is one of the simplest ways to estimate body fat in a home setting, there are some drawbacks to using smart scales.

A 2021 study compared the accuracy of three smart scales in measuring body weight and composition in underweight, normal weight, and overweight adults against DEXA.

The researchers found that although body weight was accurately measured by the scales, body fat was underestimated (12Trusted Source ).

One of the issues with smart scales is that their accuracy depends on the body composition of the population used to train the smart scale during production. Plus, accuracy can vary widely between smart scale models (12Trusted Source ).

However, even though they aren’t the most accurate way to assess body composition, they are an easy way to get a general idea of your body fat percentage at home.

If you’re interested in purchasing a smart scale, be sure to purchase a high quality product. Check out Healthline’s top recommendations for body fat scales here.

SUMMARY

Smart scales use a foot-to-foot impedance meter (FFI) to measure body composition. They can be used as an at-home method for body fat measurement, but their accuracy varies significantly.,

4. Waist circumference

Measuring your waist circumference can give you an idea of your body fat levels and whether or not you have a high amount of body fat stored around your midsection (13Trusted Source ).

Carrying high amounts of fat in your midsection can significantly increase your risk of developing a number of health conditions, including heart disease, diabetes, and more (13Trusted Source ).

Knowing your waist circumference can help you determine if you have too much fat stored around your midsection.

Taking your waist circumference is easy and, unlike many other at-home methods for measuring body fat, you don’t need assistance to measure your waist circumference.

All you need to do is to place a non-stretch tape measure around your midsection above your hip bones, making sure the tape measure is horizontal around your waist. Keep the tape measure snug, but make sure to avoid compressing the skin (14Trusted Source ).

Breathe out, then measure the circumference of your waist.

The larger your waist circumference, the more belly fat you’re likely to have. In order to reduce the risk of many health conditions, health organizations recommend that waist circumference be kept below a certain measurement (15Trusted Source ).

Currently, the National Institutes of Health and the National Cholesterol Education Program have established waist circumference cut off points of ≥ 40.2 inches (102 cm) for men and ≥34.25 inches (88 cm) for women (15Trusted Source ).

The World Health Organization recommends that men keep waist circumference ≥ 37 inches (94 cm) and women ≥ 31.5 inches (80 cm) (15Trusted Source ).

It’s important to note that waist circumference cut off points vary depending on ethnicity. For example, those of Asian descent have lower waist circumference cut off values compared to those of European descent (16Trusted Source ).

Keep in mind that even though measuring your waist circumference can be a good indicator of whether or not you carry excess body fat in your midsection, it can’t tell your overall body fat percentage.

SUMMARY

Waist circumference measurement is an easy way to assess body fat levels in your midsection. However, it can’t tell you your overall body fat percentage.

The bottom line

If you’d like to have a general idea of your body fat levels, there are certain methods you can use at home, including skinfold calipers, body circumference measurements, body fat scales, and waist circumference.

However, these methods are typically much less reliable compared to methods used in clinical settings like DEXA.

Although knowing body fat percentage can be helpful for some people, such as competitive athletes, it’s usually not necessary in order to determine a person’s overall health and disease risk.

If you have questions about your body composition, including healthy body fat levels for your age, sex, and ethnicity, reach out to a trusted healthcare professional for advice.

 

 

What's the best way to measure body fat?

Being overweight or obese increases your risk of many health problems. But it’s not just the amount of fat: where it is matters too.

Fat around the abdomen (belly) is linked to even higher risks of diabetes, heart and circulatory disease and cancer.

So, how exactly do you measure body fat? There are numerous methods, some better than others. Here’s a guide from our Senior Dietitian Tracy Parker.

1. Weight

This is a measure of your overall body mass – including bones, blood, organs and fat.  For it to be accurate, you need reliable scales.

If you’re tracking your weight over time, weigh yourself at the same time of day, under the same conditions and on the same of scales. In the morning, after emptying your bladder, is a good time.

The plus side:

Quick and easy with minimal cost.

The down side:

It only measures total body weight – it doesn’t take into account changes in body fat or muscle, and it doesn’t tell you where the fat is. For body fat, you need to use other body composition methods such as skinfolds or smart scales.

• Read more on how your weight affects your health.

2. Body Mass Index (BMI)

BMI is used to work out if you are a healthy weight. It is calculated by taking a person’s weight in kg and dividing it by their height squared. The higher the figure, the more overweight you are and the greater your health risks.

The plus side:

Quick and easy and with minimal cost. And it matters: for most adults, there is a clear correlation between higher BMI and negative health consequences.  As with any weight measure, you need reliable scales,  plus you’ll need a tape measure for height.

The down side:

It can’t differentiate between fat and lean muscle weight. It isn’t very accurate for people who are elderly, pregnant, or very muscular.

• Find out your BMI with our free BMI calculator tool.

3. Waist circumference

This is a measurement of  your waist to check if you are carrying too much fat around your abdomen (belly). You can have a healthy BMI and still have excess abdominal fat, meaning you are still at risk of heart disease, type 2 diabetes and stroke.

The plus side:

All you need is a tape measure. It’s a good way to measure fat round your abdomen.

When measured properly, its accuracy is typically within 5 per cent of the body fat value measured using underwater weighing, which is one of the most accurate ways of measuring body composition. 

The down side:

These are measurements of excess body fat, not a precise measurement of body composition. For an accurate reading you need to know where to place the measuring tape.

Wrap a tape measure around the waist midpoint between the bottom of your ribs and top of your hips. For most people this is just above the belly button.

• Find out more about your waist measurement.

4. Waist: hip ratio

This is the ratio of waist circumference to the hip circumference. The higher the ratio, the more fat is stored around the waist or abdomen – in other words,  an “apple shape”. This shape poses a greater health risk than fat stored elsewhere in the body (a “pear shape”).

The plus side:

All you need is a tape measure and a simple calculation: waist measurement divided by hip measurement. You can use any units as it is only the ratio that is important. High risk is defined as a waist-hip ratio above 0.90 for males and above 0.85 for females.

The down side:

You need to know where to place the measuring tape – measure the circumference of your hips at the widest point of your buttocks. For your waist circumference you need to measure around the waist, midway between the bottom of your ribs and top of your hips.

• Find out about the research we're funding all around the body.

5. Weight to height ratio - the “string challenge”

 

This is another way of looking at how much abdominal (belly) fat you have. Measure your height with a piece of string, then fold the length of string that matches your height in half and check to see if it fits around your waist. If it doesn’t, it means you are at increased risk of type 2 diabetes and heart and circulatory disease.

The plus side:

You only need a piece of string (a tape measure will also work). It works for any race, age or gender.

• Can weight loss cure type 2 diabetes? We take a look at the research.

6. Skinfold measurements – callipers or “the pinch test”

Skinfold calipers measure the thickness of your subcutaneous fat – the fat underneath the skin – at certain body locations.

Calipers are the cheapest, easiest and most portable method to measure body fat in specific areas.

Using at least three spots on your body – chest, abs and thigh are often used – pinch the skin, pulling the muscle away from the fat and measure the fold with the calipers.

Always test on the same side. It is recommended to take the average of two measurements at each place. You then put those numbers into an online calculator which will give you your body fat percentage.

However in practice it is more useful to use the measurements as a way to monitor body fat over time, rather than having to calculate your percent body fat each time. If your skinfold thickness is going down, then you are probably losing fat.

The plus side:

Calipers are the cheapest, easiest and most portable method to measure body fat in specific areas. You can pick up a set of calipers for £5-£10 online. Professional assessment can be around £50. If it’s body fat you’re concerned about, these probably give the best trade-off between cost, convenience and accuracy of all of these tests.

The down side:

Simple when you know how, but the accuracy depends on the skill of the person taking the measurements. It is best to have the same person take the measurements each time.  If you are uncomfortable stripping down in front of the tester, it may not be the test for you.  It can be difficult to get reliable measurements if you are obese.

• Watch our animation to see what fat does to the body.

7. Bio impedance – “smart scales”

Smart scales don't just give your weight, but also a host of body composition stats including your body fat percentage. They can look like normal scales with foot plates, or have additional hand plates.

They work by sending tiny electrical impulses through the body and measuring how quickly they return. This works because the current flows more easily through the parts of the body that are mostly made up of water, such as muscle and blood, than through fat or bone.

The plus side:

Simple and quick. The measurement can be taken as easily as standing on scales. The percentage of body fat is given instantly. Some will also connect to a fitness app so you can track your progress.

The down side:

The reliability of the results can vary – if you’re dehydrated then the amount of body fat will be overestimated. You also need to take the measurements in similar conditions to get reliable and accurate results. They are not suitable for people with pacemakers. Some are relatively inexpensive (£15-50), but some models can be pricey.

• Use social media to stay healthy with these 8 tips.

8. Hydrostatic weighing (underwater weighing)

 

Underwater weighing measures your density, which is then used to estimate body fat. Fat is less dense than bone and muscle, so a person with a higher percentage of fat will weigh less underwater, relative to the amount of water they displace,  and be more buoyant.

You will need to sit on an underwater mounted chair and scale. Once you have expelled all the air from your lungs, you will be lowered into a tank of water until fully submerged and remain motionless while the underwater weight is measured. 

The plus side:

It is a very accurate technique. Consistent results means that it is a reliable method to measure progress.

The down side:

Most tanks are located at universities or research institutions and may not be open to the public. At around £40 a go, it’s not cheap. It needs considerable commitment, as it requires you to be fully submerged for 5-7 seconds and repeated 2-3 times, so it’s not suitable for the elderly or children.

This method is also not the best for assessing athletes, as they have denser bones. It does not identify the exact parts of the body where the fat is located. It is less common since the introduction of air displacement assessment, which is easier to do.

• Read 5 lies we tell ourselves about our weight.

9. Air displacement - Bod Pod

The Bod Pod technology is similar to underwater weighing but uses air instead of water. You are weighed before sitting in a small ‘pod’ machine. By measuring how much air is displaced whilst in the ‘pod’, body density is measured from which body fat can be calculated.

The plus side:

It is safe, non-invasive and fast. It is very accurate with excellent reliability for repeat tests. Unlike underwater weighing, the Bod Pod does not require getting wet. The pod accommodates people of any age, shape and size and is accurate for groups including children, obese, elderly, and disabled people.

The down side:

It is unlikely to be found in your local gym, mainly in research and academic institutions. It can be costly - from £40-60. Some people may find it claustrophobic. The test also does not identify the exact parts of the body where the fat is located.

• Struggling to lose weight? Read our tips on how to stay motivated.

10. DEXA (Dual Energy X-ray Absorptiometry)

DEXA is more commonly used to assess bone density, but can also be used to measure body composition. You lie still on a table while a machine arm passes over your entire body, which emits a high- and a low-energy X-ray beam.

It is considered the gold standard for measuring body composition.

By measuring the absorption of each beam into parts of the body, technicians can get readings for bone mineral density, lean body mass and fat mass.

The plus side:

This method is safe, precise, reliable and quick - around 4 minutes. It is considered the gold standard for measuring body composition. It tells you not just how much fat you’re carrying, but how it’s distributed around your body.

The down side:

The high level of accuracy comes with a price tag. One scan can cost more than £100.

• Find out how artificial intelligence could help treat heart failure.

11. The “thigh gap” test

This is based on the premise if you can stand with your legs together and see a gap between your thighs – ‘a thigh gap’ – you're slim. For some it is seen as a desirable shape and something to aim for, but it is not necessarily healthy or normal.

The plus side:

None. There is no health benefit to having a thigh gap. Whether you have a thigh gap is due to your bone structure and body shape, not if you are thin or not. If your hips are wider in relation to your knees, you will have more curves compared to those with narrower hips, even if you are the same weight.

Also, most women's bodies accumulate either muscle or fat in the thigh area, which can also cause a closure of any gap.

The down side:

Having goals that are purely based on aesthetics rather than health or performance can  leave you frustrated and knock your body-image. And it might distract you from using a more sensible measurement (like BMI or waist measurement) instead.

• Discover the serious health consequences of the most extreme diets.

12. Circumference body fat calculator

This method to estimate body fat works by entering a number of body circumference measurements, such as waist, hip, forearm, as well as your gender height and weight, into a calculator based on the US Navy body fat formula.  There are various websites that will calculate this for you, using the measurements you take.

The plus side:

You only need a measuring tape.

The down side:

For accurate readings you need to know where to place the measuring tape. It is only an estimate of body fat.

• Could fat in your bloodstream cause blood clots? Watch our animation.

The bottom line:

Expensive, in-a-lab methods are the most accurate; calipers probably give the best trade-off between cost, convenience and accuracy. But if you are just looking to monitor your progress, noticing how your clothes fit is as good as anything too.

• Read our 10 tips for weight loss.
• Do you know what one portion looks like? Take a look at our interactive portion size guide.