Two Practical
Body Fat Estimator Methods

The two methods that can realistically provide you with a relatively consistent and convenient way of measuring your body fat percentages are bioelectrical impedance and skinfold measurements methods.

Bioelectrical Impedance

Bioelectrical impedance methods are basically special body fat scales or hand-held devices that send a safe electrical signal measuring its return through the body. The signal will travel faster with water and since muscle is 70% water and fat contains little water, the body fat scale is able to make a distinction, plug the information into an algorithm and give you a reasonable body fat percentage estimate.

Bioelectrical impedance is simple and quick. The scales are not outrageously expensive, usually $60 to $200, which makes it a practical method. Tanita makes some good ones.

The consistency of these measurements is a bit questionable however. Changes in water retention, food intake, skin temperatures and minor posture changes among other things can affect the readings given by these devices. These variables can leave you with some perplexing numbers.

While the bioelectrical impedance methods won't be as reliable as skinfold measurements methods, they are better than not getting a number at all. So if you're not a very patient person (and learning to get consistent body fat percentages with skinfold measurements will require a little practice and patience), body fat scales can provide serviceable body fat calculations. They will give you something to go on.

For best results, try to keep all factors as close to identical each time you jump on your body fat scales (temp, posture, etc.).

Skinfold Measurements

Skinfold measurements methods will, with practice, give you a consistent and economical method for body fat calculations. For these you will need a body fat caliper with which to take skinfold measurements at various places on your body. You then plug those numbers into a formula which will give you an estimate of your body fat percentages.

With some practice, this is the best method for regularly monitoring your body fat percentage.

Body Fat Percentages Chart

Understanding that completely accurate body fat percentages are difficult to come by and you shouldn't put a lot of stock into whatever number you come up with, below is a general chart to check the status of your physique change program against...

Men = Less than 10% Women = Less than 15%	When you get to percentages this low you are in great shape. This is where you can start to see abdominal definition (six-pack abs).
Men = 10-15% Women = 15-25%	Below 15% for men and 25% for women and you are in good shape to start a mass gain program if more muscle is what you desire.
Men = 15-20% Women = 25-30%	This is "gray area." It is average and you can go either way as for as putting your focus on mass gain or cutting. Generally, you are probably best cutting a bit to get below this level before going all-out on a mass gain program
Men = More than 20% Women = More than 30%	This is higher than average and if you reach these levels, the focus of your program definitely needs to be on cutting the body fat levels down.