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Step 1
Go to a health club or university where relevant testing is provided. The results will vary by the tester, so for repeat tests, use the same person to get an accurate picture. Most likely, the method used will involve skinfold calipers. It's simple and quick.:They just pinch different areas of skin and record the results, then plug them into a formula to determine your body-fat percentage.
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Step 2
Explore another method called bioelectric impedance. This requires a special tool called a BIA scale. It works by sending an electrical signal from either hand to hand or foot to foot; the time it takes for the symbol to travel indicates your fat percentage. The faster the signal, the less fat you have. This is a method you can use at home, but for best results, you must try to do it at same time of day under similar conditions. BIA scales cost upwards of $100.
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Step 3
Look into DEXA, or dual energy x-ray absorptiometry. This is performed by a doctor, and will cost in the $100 range. The test uses low-dose X-rays and a scanner that goes over your whole body to read your amount of bone mass versus soft-tissue mass. This is probably the most effective way to get an accurate reading of your body fat. It is also pretty quick, taking less than half an hour.
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Step 4
To get a general idea of your body-fat percentage without making much of an investment of money or time, use one of the many BMI (body mass index) calculators available on the Internet. The BMI calculator takes into account your weight and height. It's quick and painless, but doesn't reveal your exact body fat; rather, it tells you if you are of average weight, overweight, obese or even underweight. A BMI of 18.5 or under indicates you are underweight; a BMI of 25 to 30 is overweight; and anything over 30 is considered obese. Ideally, you want to shoot for something in the 19 to 24.5 range. Most calculators will factor in your age and gender to give you a more accurate picture.
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Step 5
When looking at your results, interpret the numbers correctly. A woman will want at least 10 to 12 percent body fat, while 25 to 31 percent is in the acceptable range. For men, 2 to 4 percent body fat is essential and 18 to 25 percent is acceptable.
