In this video I go into details about how to measure body fat using Skinfold calipers but if you go to my youtube channel I have a video on how to measure body fat using tape measure.
What are examples of what you’d look like at different body fat percentages?
In the article, The Perfect Body Shape Formula, I get into what your ideal body weight should be vs your ideal body type which takes into consideration body fat. Body type however is definitely different from visual appearance or what in bodybuilding is termed “conditioning”.
Let me go through some numbers so you can understand what I’m talking about.
These numbers are based on Parillo Method Skinfold test, styku, inBody or an underwater body fat test.
Men 20% and higher – Women 25% and higher
Around these percentages you are usually borderline obese. It doesn’t matter if you have a low bmi score. If you’re bmi score is normal weight but you’re body fat is high, you’d be considered skinny fat which is not healthy at all.
Men 15% – Women 20% (Plus minus 3%)
At these ranges, you’ll be considered in a healthy range but don’t expect to have any true muscularity, toning, or abs. You may or may not start seeing some shape in your abs.
Men 12% – Women 16% (Plus minus 2%)
At these rages you can start seeing abs. You will definitely see toning and definition. However, let’s get this off the table real quick. Just because you’re lean, does not mean you’ll be at your ideal body weight based on your body type. If you’re 12% body fat at a certain weight or 12% body fat at a weight 15lbs heavier, you’d still look equivalently lean, but your proportions will be much different. Depending where you carry the muscle, that will dictate your body type. At these ranges I consider them ideal for competition and performance. You’ll look great, feel great, and you should aim to get here.
Men 8% – Women 12%
At this range you can definitely consider yourself shredded. You won’t be winning any bodybuilding competitions, except for women in the bikini division, but you will without a doubt see ripped abs, a lot of definition, you may see some striations, and it’s not something I’d say is a common look. Some people may sustain it many don’t because they get here with extreme dieting.
Men 4-6% – Women 8-10%
Here you are ultra lean. This conditioning is definitely not sustainable. You shouldn’t strive to be here but if you get here because you’re competing, you should take a lot of pictures. You will see striations in your muscles, you may see deep fibers, and some bodybuilders, at the highest levels, get even lower then this.
I hope this description gives you a good idea of how to approach bodyfat.
Make sure you check out the Perfect Body Shape Formula for more information and to get into the best shape of your life.
How to calculate your body fat percentage step by step:
First we use a caliper to find the measurements on my body, called sites, so you can see how to do it yourself.
Second, we go to the body fat calculator website I use where there’s 5 different formulas for you to calculate your body fat percentage. We input my numbers so we can see and discuss the results.
I give you advice, tips, and recommendations on when to use each one.
This is the website with the formulas that I use and used in this video:
http://www.linear-software.com/online.html
The formula above is useful and easy to use to avoid math and get an actual percentage, there comes a point however where all we care about is how we look because the formula’s may not make sense. This usually happens when we’re ultra lean. If you’re contest prepping and getting ready for a show, use the following categories to know where you stand.
Skinfold measurement vs body composition guide:
You can use the formula that I recommend in the article I wrote, but you if you are already familiar, I’d just take 9 sites, and then take the average (the sum of all sites divided by the number of sites). Whatever result the average gives you, find the range below and that should describe your current body type.
The nine sites I recommend: Bicep, Tricep, Chest, Midaxillary, Love Handle, Adbominal, Supriliac, Thigh, Calf. I avoid the subscapular because it’s extremely difficult to measure on your own, impossible for some like me, and I substitute with the Love Handle.
1-5mm – If you measure in this range at all or most pinch sites, you can consider yourself ultra lean. In the fitness world we call that shredded. If you’re contest prepping, you are ready to get on stage. 1mm is a time where I believe genetics play a role. If you get this range however, if you have good structure and balance, you will do well at your competition. You will definitely see striations and maybe even some fibers. This is the ideal range for women’s physique and bodybuilding. Nowadays, all men’s categories need to be around this range.
5-8mm – Consider yourself very lean. You will see great definition and maybe striations. You can definitely get a top 5 placement in a amateur show, but not likely to win. You will look great but it’s not optimal conditioning for a bodybuilding show. In my opinion, and from experience, a competitor who doesn’t have better structure and balance then you, but is ultra lean, can steal away a placement from you. Women’s bikini and wellness can do well in this range but may want to stay around 7-8mm average. Figure will do well but may want to be around 5-6mm.
9-12mm – You are lean but not shredded. You’ll still see abs, but you may not see striations. This a great range to be at for athletic performance. This may is also an ideal range for women’s bikini competitors. Stay at the lower end of this range if you are competing in women’s bikini and or wellness.
12-15mm – You are a normal looking person. You may start to see some definition in the abdominal region but more likely not. I wouldn’t consider you lean but you can easily get definition in about 4-8 weeks. This should be the highest range you should get to as an athlete and off-season. Many bodybuilding competitors after months of starvation extreme dieting, end up out of this range and into the 15-20mm range. Additionally, extreme dieting will also make it harder for you to even get back to this range.
15-20mm – I’d say more then likely you are overweight and getting to an obese diagnosis. You have to be very careful as you may see health problems starting to arise.
Above 20mm – This is dangerous and you need to take action to reduce your body fat.
Need more advice on contest prepping, see my articles to understand the bodybuilding word.:
There are other ways to measure your body fat and include but not limited to:
- Underwater body fat test.
- Styku or Inbody Machine.
- Body Pod.
Make sure you watch Video 1 of 3 if you haven’t done so. At the website you can also find the complete chart I created post video 1 production. After you complete videos 1 and 2, then move on to Video 3.
The main idea of the 3 part series is the following:
- Find your ideal weight.
- Calculate your current body fat.
- Create a nurition and training program based on the results from 1 and 2.
This is what I call the Perfect Shape Formula!
Recommended tools to calculate your body fat:
Plastic Caliper: Sequoia, good quality – lasts long time, cheap:
Lange Professional Caliper: More expensive, calibrated, not necessary but necessary for most exact measurements. The plastic calipers however provide great numbers with a margin of error of about 0.5-1%.
Make sure you compliment your nutrition plan with a full supplementation guide:
- Fat Burning pills review – Thermaccel
- Vitamin D supplement benefits
- Best protein powder
- Pre workout drinks
- Are multivitamins worth it?
- Glucose metabolic support
- Immune System vitamins
- Paul stamets mushroom supplements
- Benefits of smoking hemp flower
One of the most important tools to help you on your journey are tools that will help you track your daily goals, best fitness tracker with heart rate monitor, whether it’s the Fitbit Charge 4, Whoop Strap 3.0, or calorie intake app.
Check out these other topics and books that I highly recommend: (My article and purchase)
- Bodybuilding Competition for Beginners
- Frank Zane abs workout
- Frank Zane workout
- Encyclopedia of Modern Bodybuilding
- Better than steroids book