How to measure your body fat percentage yourself!

Alongside your body weight and how much you can bench press, your body fat percentage is one of the most sought-after numbers in the gym. Not only does it hold legendary status, but it's also one of the most decisive figures when it comes to your physical progress. Gaining 10 kilos of body weight isn’t that impressive when it comes with a 10% increase in body fat. The same goes the other way around: we all know someone who lost a ton of weight but also lost every ounce of muscle in the process. But that body fat percentage – how do you actually calculate it yourself? That’s what we’re going to help you with today!

Heads-up: Body Fat Percentage is not 100% accurate!

There are countless ways to measure body fat percentage, and some of the most advanced involve full-body immersion in a water tank or a full-body DEXA scan. While these are considered the gold standard, even they are not flawless. There can always be some variation, meaning at best you're getting a very good estimate. So no, body fat percentage is not as watertight a measurement as your body weight.

Let it be clear: the methods described in this article will give you a solid indication of your body fat percentage, but there will always be a margin of error of a few percent. Measure yourself a few times, and chances are you’ll get three different results. A trained coach who performs skinfold tests daily will of course achieve better results than you holding the caliper for the first time. So unless you’re willing to spend a fortune on the most accurate measurement possible, the estimates in this article are your best option!

The different methods

In this article, we won’t cover every possible method out there. Why not? Because most won’t be relevant for the majority of people. Instead, we’ll walk you through the best methods for measuring your body fat percentage yourself!

BMI

The first and simplest method to estimate your body fat percentage is through BMI, or Body Mass Index. This index expresses the ratio between your height and weight. For untrained individuals, it's a decent metric to determine if someone is underweight, at a healthy weight, or overweight. BMI has received plenty of criticism for its accuracy, and rightly so. Especially if you’re reading this, you’re probably into strength training and have more muscle mass than the average person. As a result, many people are classified as overweight according to BMI, even if they have visible abs.

So yeah… not the most accurate reflection. Still, researchers [1] have found a strong correlation between BMI and body fat percentage. For a large portion of the population, it’s a solid guideline. The researchers did note limitations, especially for people who are very light or very heavy, and of course: bodybuilders. That said, for untrained individuals or gym beginners, BMI can give you a good ballpark figure. You don’t need much info or any special equipment. All you need is a scale! That makes this a very accessible way to estimate your body fat percentage.

Calculate your body fat percentage below using your BMI.

The Measuring Tape

Using BMI has clear limitations for seasoned strength athletes, so what else can we do? Enter: the United States Navy! The U.S. military is an organization where health and fitness are essential. In the 1980s, they developed a method based on underwater weighing. They compared tape measurements to the results of this more reliable technique and found surprising similarities! That’s how the US Navy Body Fat Calculator was born.

In this method, your height, neck circumference, and waist circumference are entered into a calculator to estimate your body fat percentage. For women, hip circumference is also included due to different fat distribution.

Let’s be clear: no, this won’t give you the most accurate reading. Measuring two circumferences doesn’t tell the whole story. But it’s proven to give a pretty decent indication and is remarkably consistent. A downside to skinfold tests is that precision is crucial. With circumference measurements, there's much less room for error—especially when using a tape that tightens itself. That alone boosts the accuracy significantly.

Another well-known method to calculate your body fat percentage is the bioelectrical impedance meter. You probably know it as a scale that shows not only your weight but also your body fat percentage. A great and easy method to get an idea of your body fat level. Unfortunately, there’s a catch: this convenience comes at the cost of accuracy.

You’ll find BIA in either a scale or a handheld device. Both work the same way: they send a tiny electrical current through your body and measure how long it takes to travel to the other side (either through your legs or arms). The idea behind this is simple—your body is roughly 70% water, and electricity flows easily through water.

Fat contains far less water, making it more difficult for the current to pass through. So, the more fat you have, the longer it takes for the current to get through—and the higher your body fat percentage will appear.

Sounds great in theory, but in practice, it’s not so flawless. For one, the electrical current will always choose the path of least resistance. If there’s an easier way through water rather than fat, it will skip the fat altogether. On top of that, most BIA devices only have two electrodes—either both in the feet or both in the hands. As you can imagine, this means half of your body isn’t even measured.

To make matters worse, the overall accuracy of these devices is quite poor. Your hydration level alone can drastically change the results. Try weighing yourself before and after an intense cardio session—you’ll likely see your body fat “increase” by a few percent. That’s simply because you’ve lost water, so the current takes longer to pass through your body, making it seem like there’s more resistance (i.e., fat).

So while BIA might be the most user-friendly method and seems pretty “high-tech,” its accuracy is lacking. That’s why we recommend looking at other methods if you’re aiming for reliable results.

The Skinfold Measurement

Last but not least: the most well-known method—the skinfold measurement. Most people have heard of it before, and although it may seem like there’s only one version of it, that’s far from true. There are many different methods out there that each use different points on the body to estimate your body fat percentage, resulting in different outcomes.

But let’s start with the basics: what is a skinfold measurement actually? It’s quite simple. With a caliper, you pinch the skin and fat layer at specific points and measure the thickness. What’s important here is consistency—each time, you have to measure in exactly the same way.

Some people prefer to pinch a section of about 2–3 cm of skin and fat and measure that, while others try to grab as much fat and skin as possible. Since there’s no one “absolute truth” in skinfold methods, either approach is fine, as long as you’re consistent with how you do it. Sure, the percentage will vary slightly depending on the method, but skinfold measurements aren’t perfectly accurate to begin with.

Once you’ve taken those measurements (usually in millimeters), you plug them into a calculator along with your body weight, gender, and age. The calculator then gives you an estimate of your body fat percentage, which you can track over time to monitor progress.

Looking for a good skinfold caliper? You can go for a basic model or a handy digital version.

Which method do we recommend?

The most common skinfold calculators are from Jackson/Pollock, Parrillo, and Durnin/Womersley. Which one is most accurate is still up for debate, but the 4-point Durnin/Womersley method usually gives a realistic estimate for most people—nothing too low, and fairly reliable.

However, there’s a catch: you can’t measure most of these points by yourself. That’s why we recommend the 3-point Jackson/Pollock method, which is easier to perform on your own. For men, the points are the chest, abdomen, and thigh. For women, they are the triceps, suprailiac (side of the waist), and thigh. These are areas that are generally manageable to measure yourself, maybe with the exception of the triceps.

If needed, women can ask a friend, family member, or workout buddy for help. Or, you can try extending your arm straight out and pinching the skinfold that way. With this 3-point method, you’ll get a decent estimate of your body fat percentage—and during a fat loss phase, it’s a great way to track your progress on a (bi-)weekly basis.

Conclusion

Measuring your body fat percentage can be a valuable tool for monitoring your physical progress, but it’s important to understand that no method is 100% accurate. Whether you choose the easily calculated BMI, the accessible US Navy method, the modern yet less precise bioelectrical impedance analysis, or the traditional skinfold measurement—each has its own pros and cons.

The key is consistency: choose the method that works best for you, and always measure in the same way to track your progress over time.

In the end, your body fat percentage is just a number. What really matters is how you feel and how your body functions. Stay focused on your overall health and well-being, and let these measurement methods support you on your journey toward your fitness goals.