How You Measure: Finest Physique Composition Instruments

How You Measure Best Body Composition Tools
How You Measure Best Body Composition Tools

I wished to take a while to clarify find out how to successfully measure your physique fats/muscle mass. Please be aware, that because of the pandemic not the entire beneath choices could also be open in your space. I merely need to give as complete of a listing as potential.

Get your baseline with the very best physique composition instruments

Earlier than I discuss concerning the completely different physique composition instruments to measure the physique, I need to go over wholesome physique fats share stats.

Please be aware, these stats might have to be adjusted for the person since they’re normal stats, and don’t take an precise particular person under consideration (in addition to different elements equivalent to age, physique kind, and so forth).

In different phrases, they can be utilized as a tenet.

For a wholesome male:

  • Common male: 15-19%
  • Athletic male: 10-15%
  • Bodybuilder/Professional Athlete male: 7-10%

Once more, these numbers can range primarily based on so many elements.

For a wholesome feminine:

  • Common feminine: 20-22%
  • Athletic feminine: 18-20%
  • Bodybuilder/Professional Athlete feminine: 15-18%

Please be aware, that women and men can bodily get beneath the above numbers, however there could be long run penalties for doing so. Girls can utterly lose their month-to-month cycles, and each genders can expertise critical issues equivalent to organ failure and decreased mind functioning if the person stays too lean for too lengthy.

What’s The Deal With BMI?

I personally have an enormous challenge with BMI as a result of it solely measures by peak, weight, age, and gender. It doesn’t take into consideration muscle mass or bone density. It’s a undeniable fact that muscle weighs greater than fats.

How You Measure Best Body Composition Tools You Can TryWith this being stated, a really in-shape particular person may very well be wrongly known as overweight by the BMI scale on account of having a whole lot of muscle mass.

For instance, I’m not even 5 foot three. I’m a measurement 4. I’ve about 25 kilos of muscle on me. I’m eighteen p.c physique fats. I weigh 130 (on account of my muscle mass).

The BMI would name me obese, however that is clearly not the case. So, simply remember.

Now let’s dive into the the very best physique composition instruments.


That is the most affordable possibility. Calipers are normally plastic or metallic. They measure your physique’s fats share by taking pores and skin fold measurements.

Ordinary areas to measure are abdomen, suprailiac (about an inch above the hip bone), bicep, tricep, thigh, and again.

Measurements could be taken by the person or another person. I extremely advocate having a health skilled take these measurements for probably the most correct calculation.

Sometimes, there’s a 3.5-5% margin of error.

In others phrases, your physique fats share could also be as a lot as 5 p.c decrease or greater than the caliper check exhibits.

Most caliper kits will include a how-to information that takes you step-by-step by way of find out how to calculate your physique fats share.

The Hydrostatic Physique Fats Check (“Dunk Tank”)

This was the gold customary of measuring physique fats share for a very long time. Plenty of bodybuilders and athletes have and do use this methodology.

Principally, it includes a person mendacity inclined in a tank of water. The person is connected to a scale within the water.

Sooner or later, they’re requested to go below water and blow out all of the oxygen they will. That is normally repeated 3 times.

Then, the dunk tank attendant calculates your physique fats share by utilizing how a lot you weighed underwater as soon as all oxygen was blown out of the physique.

This check is fairly correct. It was solely off for me by possibly .5%. Nonetheless, there normally is a bit prep concerned (fasting).

It is a good possibility in the event you don’t thoughts holding your breath underwater. Moreover, this sort of check is normally decently priced. After I went it was about 60 {dollars}.

Omron HBF-306C Fats Loss BMI Monitor Tracker

It is a useful gizmo! I bought mine for 315 {dollars} from Amazon. To me, that is method simpler than the dunk tank.

You merely enter your stats within the machine, press begin, and this little gadget measures your physique fats share (that is carried out by measuring electrical impulses within the physique).

I do know electrical impulses sound scary, however to my data this product is totally protected. It doesn’t put any electrical energy into the physique. It merely measures what’s already there. Nonetheless, please all the time search recommendation from medical professionals when you’ve got any feedback or questions.

Lastly, this product has a few 3% p.c margin of error.

DXA Scan

It is a fairly cool possibility too. The scan takes about seven minutes and gives an in depth report of muscle mass, physique fats share, bone density, and even unhealthy fats round organs.

Once more, to my data it is a protected methodology, however please discuss to your medical professionals when you’ve got any questions or issues.

Bodyspec is the corporate I take advantage of for this sort of scan, however I’m positive there are extra on the market.

One of many cool issues about bodyspec is that they hold your scan on file, and plot your progress in the event you hold coming again to them. Additionally they meet with you after the scan to debate your outcomes and provides any recommendation they’ve.

Fairly private and straightforward expertise. Nonetheless, they scan at about 7% p.c greater than the common scale.

As an illustration, after I was 10% physique fats (on account of coaching for bodybuilding comps), the scan stated I used to be 17% physique fats.

This has occurred to different colleagues and purchasers of mine as nicely. Simply wished to let everybody know to assist handle any and all surprises.


Thanks for taking the time to learn my work. I hope you may have discovered this text useful and helpful. You probably have any questions or feedback, please don’t hesitate to achieve out.

I’m presently providing digital and in-person coaching as nicely! As all the time, thanks for studying and keep tuned!

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Alexis Mallery
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How You Measure: Best Body Composition Tools