How to Measure Body Fat (IN HOME METHOD!)


What’s up, guys? Jeff Cavaliere, Athlean-X.com. Today we’re going to talk all about body fat.
I’m going to help you to learn how to accurately measure your body fat whether you’re going
to use maybe the more expensive route, or go with the more economical route. Either way you’ve got to know how to measure
and where to measure in order to get the right number. The key is, you should be focusing
on that that number. You don’t want to be focusing on the scale and your body weight
because it’s not going to tell you the complete picture. The more accurate picture is going to be revealed
when you can figure out what your own body fat level is and try to maximize your lean
muscle mass while diminishing your levels of body fat. You see, I think that’s what
we specialize in here at Athlean-X. Athlean-X is all about creating bodies that
are maximal muscle, natural muscle gains while minimizing body fat so you can have that athletic
and lean look. Now, the more expensive route: you guys have probably seen a Skyndex before,
or body fat calipers. These are good. These are more on the expensive end. These
will cost you about $350-$400. However, they’re a really important tool if you’re talking
about how much you’re going to rely on them to dictate your progress. Again, as opposed
to how many times people will buy new scales and continue to jump on their scales. So when you’re a man what you want to do is:
you want to measure in three places. Your first location is going to be your chest,
okay? From here, what you want to do is you want to divide the line right here, down the
middle of the nipple and over here on the corner of your shoulder. So somewhere right in between, which would
be right here, and you’re going to take this one at a diagonal. Okay, now what you want
to do is you want to pinch the muscle right there on that diagonal and you’re going to
pull away from the muscle underneath and you can ensure that you’re actually grabbing just
the body fat and not the muscle by contracting your pecs underneath because if you’re grabbing
the muscle itself, when you contract it it’s going to pull away. It’s going to pull out from underneath. So,
you’re left with the pinch of what you want, you grab just to the top of that, like this,
and then you click the button here if you’re using this – or whatever calipers you’re
using – you register that mark. The next mark is, again, here in the abdomen to the
left or right of your navel. It’s about 1″ away. You’re going to grab on here, in a vertical
way, and then same thing; you’re going to pull away, contract the abs underneath to
make sure that you’re getting just he muscle, and then you’re going to register that part.
Then lastly, for the thigh – again, it’s actually good to lift one leg up as high as
you can because you’re going to activate the muscles underneath here – the rectus. So we do our pinch here, we let it settle
and we do that. So now this came back at 4.9. Routinely I’m usually in the 5-6 range, or
so. The most important thing is that you continue to do your own testing in that you’re consistent
with it because the one thing you want to do is you want to gage this progress. If it’s always you doing the measurements
then you can rely on that, even if you’re off a little bit it’s looking at the relative
change between one measurement and the next. Now, if you’re at home and you don’t know,
or have access to this, and you don’t have access to a cheap pair of calipers, there’s
actually an old fashioned way to do this. I just want to show it to you because there’s
a tool that I’m going to put a link to below that you can actually use and put the numbers.
All you have to do is get the numbers. So what you do is – you would probably be best
off if you had someone that can help you with this, but they’ll do the same three pinches. They’ll come here, they’ll pinch away like
this, and then what they’ll do is they’ll measure the thickness of that pinch. That’s
all the calipers are doing anyway. All the calipers are doing is, they’re at a 0 mark
and then when you stick something in between they’re measuring how thick the thing that
you stuck in between is. In this case it’s the body fat fold. They’ll
take this and they’ll measure how thick that fold is and they’ll go from there. Now let’s
say it was something like this. We’re going to exaggerate a little bit. They would measure
how thick that fold is and you can see that’s sort of like 1.5″ or so from there to there. They’ve actually come up with some rough estimates.
I wrote them down here to where I can read them to you – the Ellington Dardon equation
– that basically says where the pinch and inch came from. If you can pinch a 0.25″ on
that location you’re basically looking at about 5% to 8% body fat. What you would do is pinch and measure, pinch
and measure, and pinch and measure, and then you’d add them all up together and average
them. That would give you your rough body fat idea. Again, this is not an exact science
here. Neither are the calipers for that matter. They’re giving you something you could at
least use as a tool. 5% to 8%. 0.5″ of pinching, 9% to 13%. 0.75″
of a pinch thickness, 14% to 18% body fat. 1″, if you can pinch an inch, 19% to 23% body
fat. 1.5″ is 24% to 27%. 2″ pinch is 28% to 32%. Then 2.5″ yield 33% and up. The key here,
again, is focusing on your body fat over your weight. If you’re adding plenty of lean muscle
your weights going to go up. It had better because it’s a much more dense
tissue and that’s what you’re looking for. You’re not necessarily concerned about what
the body weight is on the scale, it’s how you look and how you feel, and how much lean
muscle you can densely pack onto your physique. It’s the body fat that’s going to reveal the
true picture and you want that number to go down. Of course, different people have different
goals. Some athletes might want to hover around the 10% to 14% body fat only because it’s
going to help them in their sport. NFL players are going to do better with a little more
cushioning to be able to withstand. Even some MMA fighters will be able to withstand some
of the impact of their sport. One number is not always going to be good
for everybody, but from an aesthetics standpoint, some guys want to get lower and lower. The
key is focusing on that number. If you’re looking for a way to get yourself down – as
I said in the very beginning – the Athlean-X training system is all about maximizing lean
muscle and minimizing the amount of body fat that you have in your body. That’s the whole goal. Without having to go
through these ridiculous bulking, cutting bullshit phases that I have ranted about here
in the past. If you want one other way that you can quickly scan for what you might be
at right now so you know what you want to get to, I did another video. I’ll link it
right here. It was basically a visual scale. You can go and look at and quickly compare
an example of what a 13% or 18% would look like. You can compare yourself and see where
you want to go and get to. All of that is in that link below and also, like I said,
the Athlean-X training system is the fastest way to get that. You can get that at AthleanX.com.
I hope you guys found this video helpful. Make sure you leave your comments and thumbs
up below. This isn’t Washboard Wednesday because you
aren’t going to see your abs if you don’t have a low enough body fat percentage. Let
me know what else you want to see me cover on these videos and I’ll do it here, once
a week, every week on our channel. All right, guys. I’ll see you back here again
soon.

100 Replies to “How to Measure Body Fat (IN HOME METHOD!)”

  1. I can't believe im on 19.4%bf, from being obese 4 months ago, i wanna keep going until my abs shows, but i stalled in losing fat, after i lose that 20 kilos

  2. Does this work for women as we're going to have a bit more fat in the chest area? Or do you measure differently when it comes to women?

  3. I’m around 130 pounds (maybe less, just did tough workouts), at around 5’8. my track coach says I’m around 3-5% body fat. crazy genetics

  4. What if your skin/meat is so tight when you contract your muscle, that you can't really pinch anything? I do have a fair bit of bf% but I cant seem to pinch them properly.

  5. My upper chest tends to be very lean, my lower chest very fat, my upper abs are down at 10% body fat, but my lower abs are not even visible (I now have a belly there) My upper legs are thick and muscular, but not defined wich is strange, my lower leg and calves are shredded, especially my feet, those are extrely low on fat, you can see striations, my arms are at a very good body fat, but overall I've got 3 problematic areas, while the rest is Good, Lower chest, Lower abdomen and sides, for the rest I'm good

  6. dont you guys love how bodyfat testers literally don't actually work lol. even the most expensive tests like. you'd reasonably have to test every spot on your body like every inch down, every inch left then right etc. and then how do you even come up with a formula to gaige what those numbers mean? fuck this shits a scam lol

  7. Is it just me or does he jumble the order up at the 14-18% mark to the 24-27% cause idk if he stated talking % into inches, or inches into %?

  8. For 7 USD you can buy a caliper like this and would do the same work : https://www.aliexpress.com/item/2018-New-Micro-Meter-150MM-LCD-Digital-Vernier-Dial-Caliper-Stainless-Steel-Gauge-Micrometer-Electric-6/32914299178.html?spm=2114.search0104.3.15.7e2827e8KWfOCq&ws_ab_test=searchweb0_0,searchweb201602_8_10065_10068_319_10059_10884_317_10887_10696_321_322_10084_453_10083_454_10103_10618_10307_537_536_10902_10134,searchweb201603_58,ppcSwitch_0&algo_expid=47fa51b2-6a2b-4d2b-9530-010f95f84b9b-2&algo_pvid=47fa51b2-6a2b-4d2b-9530-010f95f84b9b&transAbTest=ae803_3

  9. what… my pinch looks way bigger than yours( and I'm not that shredded) but my calimeter shows from 0,2inch chest to 0,4 inch leg. Hows that possible. That would be by your table and a similiar one in the instruction booklet around 6%-7%

  10. The only fat I have are some on my cheeks my belly(not really, been doing 50 setups daily) and my thigh what kind if workouts get more thigh muscle

  11. I did the Darden method on myself and it came up at 11% body fat 👌🏾 not bad! My goal is to be between 5-7%

  12. No one wants to mention Jeff is reading body fat to pinch measurements off a piece of unopened mail?

  13. I used the measuring tape method, I barely had any on my chest, practically nothing on my thigh, but I had like an inch on my belly :/

  14. I’ll admit I didn’t watch every moment of the video, but did I miss the method of measuring body fat without calipers?

  15. Great, now there's a bunch of people miscalculating their bf%s that are like "yay, I look like Christian bale in the machinist".

  16. I am a pretty skinny guy and I tried doing the measuring tape thing, and I measured around 0.125 inches pretty much, in all three places. And it is kind of hard to belive and I think I probably did the test wrong. So any tips anybody?

  17. So guys I just have a personal doubt that if my neck's fat is more thicker than compared to my belly's fat so what am I suppose to do ?

  18. Get the MyLifeShop Body Analyzer Scale. It’s $30 & I Actually Think It’s Relatively Accurate. I’m 6’2” 140 lbs Pretty Damn Skinny And It Says I’m At 7.0-7.5% Body Fat

  19. Lol my skin so tight i could barely get a pinch peck and thigh are a quarter inch but abbs were hard couldnt pinch really prob a quarter to .30

  20. What about visceral fat?
    Calipers only calculate subcutaneous fat but the real fat that is inside the belly, how can that be measured by this meathod?

  21. Hi there, hope you are doing well. Well i have a question for which im keenly looking for an ans. I have bern working out since past 3 years…. you years yoga and just like 4 months back i started doing strength training. The problem is my tummy. My whole body is getting toned and im lean too….but my tummy …the lower abs are just not changing at all. Sm times its bloated and…its like nothinh is effecting it….plz help…or if you can provide any guidance…further to this suddenly i have developed this acute knee pain which hinder me in doing squats or lunges..

  22. It is plausible that Jeff has 5% body fat. No one thinks he looks like that body fat level because the pics they're used to seeing of people at that body fat are of fitness models and bodybuilders, who are on gear. Roids increase your blood volume, thus making the veins pop out more. Natty vascularity doesn't show up on camera as well as juicehead vascularity, but I can assure you that if you saw Jeff in person, he would look pretty damn veiny.

  23. Watching this video when youre fat….. that is really killing your gains.
    I try allready the hole night with my weight's and bar in bed

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