There are several ways to estimate body fat. The easiest and most popular ways to test are not as accurate as more expensive methods.

The least expensive and most popular tests include:

• Skinfold thickness. A tool called a caliper (Figure 1) is used to measure the thickness of fat at one or more places on your body. It is most accurate when a well-trained person measures fat thickness from several sites.
• Bioelectrical impedance. A small electrical current is passed through your body to measure your body's electrical resistance. This resistance is used along with your height and weight to calculate your body fat. Results can vary based on how much water is in your body and where the electrodes are placed. You can buy some devices, including body fat scales, that calculate your percentage of body fat using this method.

More accurate tests are available, but they can be harder to find and can cost a lot. They include:

• Underwater weighing. This is also called hydrodensitometry. It is based on the principle that fat tissue is less dense than muscle and bone.
• DXA. This is also called dual-energy X-ray absorptiometry. DXA is a type of X-ray that can tell how much fat tissue you have and where it is.
• Air displacement plethysmography. This is similar to underwater weighing, but it uses air instead of water.

Figure 1 - Measuring Body Fat With a Caliper

Using a high-quality professional tool called a caliper, a trained tester typically measures body fat at 3 to 9 sites on the body. The tester first pinches the skin and the fat that lies under the skin and pulls the skin and fat away from the muscle. The tester then places the caliper 1 cm (0.4 in.) above or below the pinch and reads the measurement from the caliper dial. Usually about two or three measurements are taken at each site.

Body fat measurements can vary depending on who takes the measurement. To see if your body fat level has changed, it's best to get measured by the same person.

Current as of: April 30, 2024

Author: Ignite Healthwise, LLC Staff
Clinical Review Board
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.

Experts have different opinions. But generally, healthy body fat is considered to be:

• 10% to 22% in adult men.
• 20% to 32% in adult women.

Your age, sex, and activity level will also affect your percentage of body fat. For example, endurance runners have less body fat than swimmers.

But body fat percentage is not the best way to measure your risk for weight-related diseases.

Your doctor may also suggest checking your BMI (body mass index), your waist size, and your waist-to-hip ratio. Your waist-to-hip ratio is a comparison of your waist size to your hip size. A higher BMI, waist size, and waist-to-hip ratio means that you are at higher risk for weight-related disease.