How To Calculate Body Fat

How to calculate body fat so you can tell if you’re overweight or fit? There are various methods for assessing body fat, and below are some common ways to do it.

The body mass index is the simplest and most often used tool for measuring body fat.[2] Doctors may easily determine BMI from their patients’ heights and weights at regular checkups, and patients can also simply determine their own BMIs using BMI tables and online calculators.

A doctor will ‘pinch’ specific parts of the body – such as the trunk, under the shoulder, thighs, and the upper arm – to measure the thickness of the skin and subcutaneous fat using a specialised calliper. Measurements like these can be used as inputs into equations that estimate body fat.[3]

Abdominal obesity, or the excess fat around the midsection, is an important component of health regardless of BMI and may be easily measured by taking the individual’s waist circumference. A bigger waist circumference could indicate a higher risk for health issues like heart disease and diabetes.[4]

But because you may not have the right equipment or expertise to conduct these methods for calculating body fat on yourself, the answer you arrive at may not be very accurate. Working with a doctor can give you a better chance of getting an accurate body percentage analysis.

Many other factors impact weight loss; it’s not just about knowing how to calculate body fat or how to exercise to lose belly fat. Mosh doctors will consider all the factors contributing to your current weight to provide you with science-backed advice that’s appropriate for your situation. 

A personalised Mosh weight loss solution – it may be a customised weight loss plan, over-the-counter product, or prescription medication depending on what you need – may be recommended by your doctor based on their assessment of your individual factors like your lifestyle, diet, exercise routine, and medical history among a plethora of other crucial health indicators.

There are a few ways to get answers to how to calculate body fat at home, but it’s important to keep in mind that none of them is 100% accurate. The most common method is to use a body fat calliper, which measures the thickness of a fold of skin and fat. Although skinfold testing using callipers is a more precise method of measuring body composition than BMI, it can be tricky to use correctly, so it’s best to get someone experienced to help you.[5] 

Another option for how to calculate body fat is to use a body fat scale; however, these scales can still be inaccurate. According to a 2021 study, body fat scales shouldn’t replace DEXA scans, which offer the most accurate way to measure body fat percentage.[6] A DEXA scan, however, is not something you can do at home. 

Ultimately, the best way to track your body fat percentage is to use a combination of methods for measuring body fat and work with a doctor to track your progress over time.

To start working with Mosh doctors, simply fill out the free health quiz on our platform with your details. Depending on what’s best for your situation, a Mosh doctor may simply provide you with advice on ‘how to calculate body fat’, ‘how to lose weight’, or whatever questions you need answers to. If necessary, your Mosh doctor will get in touch with you for further questions regarding your situation. 

If your Mosh doctor recommends a customised weight loss plan and you accept it, you’ll have ongoing consultations with your doctor so they can monitor your progress. You may update your Mosh doctor about your body fat percentage during your follow-up consultations to help you identify any potential health issues early on. 

Should you feel like giving up at any point, talking to your Mosh doctor can help you get back on track, as they can provide you with motivation to stay on track with your diet and exercise plan, if any. You’re welcome to text, call, or video chat with your doctor for additional health-related advice on topics like ‘what causes fat in the liver’ or ‘which food is good for weight loss’. 

A person’s weight and body fat percentage can be measured with the help of a body fat scale. Bioelectrical impedance analysis (BIA) is used by body fat scales to make estimates about the percentages of various tissues and substances within the body. Using a mathematical formula that considers age, height, and gender, the scale can provide a rough – not accurate – body fat percentage estimate.[7]

Knowing your body fat composition isn’t enough to lose weight; if you want to get better chances at achieving your weight loss goals, you need a multi-faceted strategy. 

Your Mosh doctor can help you devise a weight loss plan that is tailored to your specific desired results and current health status. It’s up to you to accept or reject your doctor’s recommended solution, but if you decide to proceed with a Mosh weight loss plan, you’ll get weekly meal plan guides. You’ll also receive easy-to-prepare weight loss shakes that can also provide your body with essential nutrients. 

It’s easy to be misled by inaccurate information you come across online when it comes to weight loss. For better chances of receiving the right help to achieve the results you want, work with Mosh. Our doctors are available to listen to your weight loss concerns any time you’re ready.