How to Measure Your Body Fat Index

Measuring body fat

There are many tools and gadgets for measuring body fat, from specialized scales that claim to calculate your percentage for you, to body fat calipers that calculate by pinching areas of your body. Both have room for error and inaccuracy. While there is still some room for error, the most accurate measurement is through using the waist to hip ratio method. This method takes into account what is called "visceral" body fat, which it the dangerous fat that we need to be calculating. Grab a tape measure, pen and paper and measure your way to better health.

Things You'll Need

• Tape measure
• Pen and paper

Instructions

1. Remove clothing that will get in the way of accurate hip and waist measurements.

2. Measure your waist at the narrowest point, which is usually right above your belly button. Do this 3 times, and record the number for each measurement, even if it is different.

3. Measure your hips at their widest point. Do this 3 times, and record the number for each reading.

4. Take the smallest number of your waist measurements and divide it by the largest number of your hip measurements. These numbers will give you the most accurate body fat measurement.

5. Look at your final result, and if you are a man and your final ratio number is above 0.94, or 0.82 for a woman, this indicates that your body fat index is too high and you could be at risk for medical problems. Consult your physician with these numbers, and devise a weight loss plan.

Tips & Warnings

• This method is to give you a general reading, and further BMI testing will be done by your physician if deemed necessary.

• Be sure the tape measure runs straight all the way around your body. If it is twisted or uneven, such as up high in back and low in front, your reading will not be as accurate as it should be.

Resources

• Mayo Clinic: How Fit Are You?
• LIVESTRONG: Body Fat Calculator