Track Your % Body Fat

Percentage is the most accurate form of metrics when it comes to measuring body fat. It’s also the leaser known form of measurement. First, let’s look at an average and what each range means in this chart below:



Essential fat















When I first embarked on my weight loss agenda back in February of this year, I was bordering obese – yet, people still said I looked slim. This can be explained by the fact that I have smaller bone structure than usual. I’m 5’4” and 110 pounds at the time. How much fat can this girl have? About 29%, most of which concentrated around my belly. Belly fat is the most dangerous of all because it leads to heart disease, stroke, diabetes and all those life threatening diseases.

So let me talk about how one can find out one’s % body fat. The first method is one that my personal trainer used on me, by using a caliper, which is essentially a clamp with markers on it. The cheapest one I can find on Amazon is only $2.97.

Even comes with a chart!

Or if you know someone that works in a lab, have them bring one back for you:

Caliper used in labs

Next, you perform a pinching action on the following parts of your body and clamp the fat. Be critical! The harder you pinch, the more accurate the final number.

My trainer added the result from my

  • lower abdomen (belly)
  • armpit
  • biceps
  • triceps
  • back

If you don’t know exactly where, check out this site for images and more info.

Add the numbers up in millimeters and compare it to this chart.

Age range VS sum in mm

Set your goal at a % and work hard towards it. It’s possible! I dropped from 29% to 23% in 6 months. If you lose weight the healthy way with exercise, healthy eating, and supplements, then you average 1% per month.

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