How to measure body fat percentage without using a caliper

Tracking body fat is one of the best ways to track your workout or weight loss progress. And the caliper is one of the most effective and accurate measuring instruments for monitoring changes in body fat, but this tool is often difficult to use and requires skilled users. If you want to measure your body fat but you can’t do the skin fold measurement yourself with a caliper, or you don’t have a caliper or don’t know how to use it, you should find an alternative tool. Here are some guidelines for measuring body fat without using a caliper.

Table of Contents

Using the method of the US Navy

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Measure height. When measuring you must stand upright and not wear shoes. ^{[1] X Research Source}

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Measure waist. For women, measure your waist circumference where your waist is at its smallest, right around the waist. For men, measure the waist circumference just around the navel. Avoid contracting your abdomen during measurement. ^{[2] X Research Source}

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Measure neck circumference. Place the tape measure just below the larynx and slightly forward. Avoid stretching or bending your neck. ^{[3] X Research Sources}

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For women, the hip circumference will be measured. The hip circumference is the largest horizontal circumference in the hip area. ^{[4] X Research Sources}

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Substitute the measurement you’ve taken into one of the formulas below, or use an online calculator to calculate it. Then round the answer to get the percentage of fat percentage. ^{[5] X Research Sources}

For men, ^{[6] X Research Source} , in inches: %Fat Ratio = 86.010*LOG (abdomen – neck) – 70.041*LOG (height) + 36.76
For men, the unit is centimeters: %fat percentage = 86.010*LOG (abdomen – neck) – 70.041*LOG (height) + 30.30
For women, units are inches: %fat percentage = 163.205*LOG (abdomen + hips – neck) – 97.684*LOG (height) – 78,387
For women, units are centimeters: %fat percentage = 163.205*LOG (abdomen + hips – neck) – 97,684*LOG (height) – 104.912

Measure waist circumference

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Then wear only underwear or swimwear. However, to get the most accurate number, it is best not to wear clothes when measuring, or only to wear a thin shirt if necessary. To maintain consistency, you should wear the same clothing every time you measure. ^{[7] X Research Sources}

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Measure waist. Wrap the tape measure around your waist, just above the top of your hip bones. Wrap the tape measure close to the skin, stretch it, but not so tight that it’s uncomfortable. ^{[8] X Research Sources}

You may need to look in the mirror to make sure the ruler is in place, and stretched.
It is recommended to measure in a fixed position and use the same tape measure each time.

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Diagnosis of disease risk. Measuring your waist circumference not only tells you your exact body fat percentage, but it is also very useful. ^{[9] X Research Source}

For non-pregnant women with a waist circumference greater than 35 inches (89 cm), and men with a waist circumference greater than 40 inches (102 cm), there is an increased risk of obesity-related diseases such as high blood pressure and adult-onset diabetes.
If you’re not pregnant and you’re not gaining weight but your waistline is getting bigger, you should contact your doctor to have it checked. You may be pregnant or have some medical problems.

Calculate body mass index (BMI)

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Measure height. When measuring, do not wear shoes, and must stand upright. ^{[10] X Research Source}

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Measure weight. Using a properly calibrated scale for weighing, you can take measurements in pounds or kilograms. ^{[11] X Research Source}

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Compare with BMI table. Find a reliable BMI table, match your height and weight to find the intersection. The number at this intersection is your BMI, or your body mass index. ^{[12] X Research Sources}^{[13] X Research Sources}

You can view the BMI table online here.
Our BMI has a natural tendency to increase slightly as we age.
BMI of children and adolescents: BMI of children must be calculated according to age- and sex-appropriate tables. Otherwise, the results will be incorrect.
You can use an online calculator to calculate your BMI. Click on the link for adults and for children – youth should be counted.

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Explain your BMI. Your BMI is the ratio of your body height to your body weight. Your body is made up of fat, bone, blood, muscle, and many other tissues that contribute significantly to your weight, and BMI. BMI ratio is not directly related to body fat percentage, but is a way to keep track of how lean or fat you are. ^{[14] X Research Source} Below is a breakdown of body mass index (BMI) for adults. Index of BMI

<18.5: underweight.
18.5-24.9: in the “normal” range.
25-29.9: overweight.
> 30: obesity. ^{[15] X Research Source}
Some people who have a lot of muscle, even though they are not fat, are still classified as overweight because their muscles make them overweight. Once you have your BMI, you can ask your doctor to explain it to you.
If you don’t exercise and don’t gain muscle but gain weight, it’s likely due to increased fat.
If you gain weight while exercising and eating healthy, it’s probably mostly muscle weight and only a small amount fat.
If you are losing weight, you can lose both muscle and fat at the same time.

Advice

Talk to your doctor about your target body fat percentage and why it’s important to you.
Be aware that tracking weight or body fat percentage is neither a comprehensive nor completely accurate form of health tracking.
Calculate body fat percentage online using the US Navy method here. This is a very useful method if you do not have a computer.
On average, men have about 15.9-26.6% body fat, which depends on age, and the average woman has 22.1 -34.2% body fat, and This number also depends on age.
In addition, there are other ways to calculate body fat without using a caliper, such as using an impedance meter, passing a harmless electric current through your body, ^{[16] X Research sources} or scales hydrostatic, also known as underwater weighing method, to carry out this method requires a large immersion tank; You can find them at some major health facilities and fitness centers.
Log here is the logarithm with base 10, or log10, not with base e, or Ln. Log(100) = 2. ^{[17] X Research Source}

Warning

For men: Body fat percentage should not be less than 8. If your body fat percentage is 8% or less, you must contact your doctor or go to the hospital to have it checked. ^{[18] X Research Sources}
For women: Body fat percentage should not be less than 14. If below 14% or less, you must contact your doctor or go to the hospital to have it checked. ^{[19] X Research Source}
If in doubt, you should ask your doctor, nutritionist, coach, therapist, or go to the hospital for a re-examination.

Necessary tools

Tape measure
Notebook
BMI table or Internet (optional)
Computer (Optional)

Steps