How to Accurately Calculate Your Body Fat Percentage?

You've worked hard, followed your training plan, but how can you know if you're really making progress? Instead of relying solely on your scale, it's important to assess more specific data, such as your body fat percentage. While it's just one of many indicators to consider, it gives you a clearer picture of your results. In this article, we present 3 methods to measure your body fat percentage more accurately.

1. The InBody Scan – The Most Advanced Method on the Market

At Everwell, we don't cut corners when it comes to measuring our clients' progress. We use the best available technology: the InBody scan, a state-of-the-art tool available in several Popeye’s Supplements branches across Quebec. Why this choice? Because we know that to reach your goals, you need precise and reliable data, and the InBody scan provides just that.

The principle is simple: in less than a minute, the InBody machine analyzes your full body composition. It measures not only your body fat percentage, but also your muscle mass, water retention level, metabolism, and even visceral fat.

Why This Method?

• The Most Advanced Technology: The InBody provides the most accurate data available today.
• Comprehensive Analysis: Measures your body fat, muscle mass, and visceral fat all at once.
• Immediate Results: Clear and actionable data to adjust your plan in real time.

2. Skinfold Calipers – A Common but Not Always Perfect Method

If you're looking for a more accessible way to measure your body fat percentage, skinfold calipers (or adipometers) are a common option. This method involves measuring the thickness of your skin at several points on your body (biceps, abs, thighs, etc.) and using these measurements to estimate your body fat percentage. It's a widely used technique, but it's not without its limitations.

Take a concrete example: Two gym partners use this method to track their progress. They quickly notice that the results vary depending on who takes the measurements and the pressure applied with the calipers. As a result, it's difficult to obtain perfectly reliable data without an experienced professional.

Advantages and Disadvantages of This Method

• Accessibility: It's a relatively simple and low-cost method to implement.
• Requires Expertise: Accuracy depends on the person taking the measurements, so results may vary.
• Less Detail: Unlike technologies like the InBody, this method doesn't provide information on visceral fat or muscle mass.

3. Calculation Formulas – For Numbers Enthusiasts

If you prefer a more theoretical approach, certain formulas allow you to estimate your body fat percentage based on your weight, height, age, and sometimes sex. Among these formulas, the most well-known is the Deurenberg formula, which uses your body mass index (BMI) to estimate your Body Fat Index (BFI). This method is ideal if you want a quick estimate without equipment, but it has its limits, especially for those with significant muscle mass. The general formula for calculating BFI is as follows:

BFI = (1.2 x BMI) + (0.23 x age) - (10.8 x sex) - 5.4,

where sex is equal to 1 for men and 0 for women.

Here’s an example: Let’s take a 35-year-old man who is 180 cm tall and weighs 187 pounds (85 kg). Start by converting these values to calculate his Body Mass Index (BMI), using the standard metric units:

BFI = (1.2 x 26.23) + (0.23 x 35) - (10.8 x 1) - 5.4

BFI ≈ 15.28%

So, this man would have an estimated BFI of about 15.28%

Advantages and Disadvantages of This Method

• Easy and Quick: No equipment needed, just some basic information.
• Less Accurate: Formulas like the Deurenberg formula don’t account for specific factors such as muscle mass.
• Good for Occasional Use: If you're looking for a rough estimate, it's a quick method, but for detailed results, other tools are preferable.

Tracking Your Progress Regularly – The True Secret to Success

Regardless of the method you choose, it’s essential to regularly track your body fat percentage to fully understand how your body is evolving. Relying solely on the scale can be misleading, as it doesn’t reveal what’s really happening: are you losing fat or muscle? With tools like the InBody scan, you can measure not only your body fat percentage but also your muscle mass, metabolism, and other key data. This gives you a comprehensive view of your progress and allows you to adjust your training and nutrition plan more precisely.

Ready to Take It to the Next Level?

With Everwell, you benefit from personalized online private training tailored to your goals and lifestyle. Your coach supports you in real-time, whether it's motivating you, adjusting your training program, or your nutrition plan.

For targeted results, our Everfit weight loss program and our Everbuild muscle gain program guarantee optimal support. Every month, with the InBody scan, you can track your progress and adjust your plan based on concrete results. Forget preconceived ideas about training. With Everwell, you’ll start on a new path.