How To Estimate Your Body Fat Percentage

Weight Loss Tip: While it is a good idea to get some fruit in your diet, make sure that you get the fruit from eating actual fruit and not from drinking fruit juices. Most fruit juices contain a lot of added sugar so it is not as healthy for you as eating fresh fruit.

Master of Macros:
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The most popular methods for determining body fat percentage are: Bioelectrical Impedance Analysis (BIA) devices (you know the scales that have a metal surface and you step on the barefoot or those devices you hold with your hands at the gym), Mathematical formulas such as the US Navy formula or the YMCA formula, and skinfold calipers. Some people also use Bod Pod, Hydrostatic Weighing, and DEXA but they are not common, so we’ll not discuss them here.

Although as a side note, if it’s convenient for you to get a DEXA scan, I recommend you do it. DEXA scans your entire body with X-rays and tells you very precisely how much fat you have. Then all the rest of your life you’ll have that DEXA scan as a reference point for your current body fat level.

Hydration status can also mess up with the readings of BIA. You could get very different body fat percentage readings in the same day just because of your hydrations status. So in conclusion BIA is not reliable, I don’t recommend you use it.
Skin Fold Calipers can be pretty accurate actually depending on the brand and if you use them correctly. There are brands that have you measure up to 6 points on your body and others only one place. They usually give different results.

But I think the biggest problem with these calipers is that most people don’t know how to use them. You have to grab just the right amount of skin every time – not too much and not too little, and always do it in the same places.

Again I think this can be learned with a bit of practice and you can get a result that’s within 1 percent of your real body fat percentage.

Here’s the interesting thing about your waist measurement: it goes up and down with your body fat percentage. For most people, not everybody but for most people, each body fat percentage has a certain corresponding waist measurement.

At 6 feet tall, 190lbs ripped is a very advanced level of muscle development. But this person has only been training for 6 months so there’s no way that they’re close to their genetic potential. This tells me right of the bat that they probably need to lose about 20lbs of fat to get to around 10%. I can almost guarantee it.




  1. I know a method!
    Look in the mirror and if you are happy with yourself you did it!
    who cares if it is 5 or 10 per cent if you look good with it.

  2. hi very good video
    i want to ask something i am 6 feet tall,75 kgs and 32 waist.
    but i have a weird belly(skinny fat look) on which i am working what do you recommend how much fat should i lose?

  3. Radu I like your waist to height ratio method, however there are so any ways to do a waist measurement. Even the World Health organisation and the US National Institute of Health use different locations for waist measurement. So what method of waist measurement is the table you use based on ?

  4. I am 5’11” and I weigh about 225-230 lbs. I have been lifting for over 20 years. I did the calculation and to be at 10% I should be at about 176 lbs. I would be skin and bones if I weighed that. It took me years to get above 200 lbs. I believe I am between 15-18% body fat as seen in my profile picture. I really enjoyed the information in this video!!

  5. When should you measure your waist?common sense tells me in the morning would be best, because let’s say If a chug down 3 liters of water and then measure my waist I’d get some erroneous body fat estimates.

  6. My waist is 56% of my height. I deduce from your correlation table that my body fat is 25%. Is that correct?

  7. You have mentioned relative strength standards, do you have a video illustrating more about them ? . Thanks in advance

  8. For the chart you showed on how to determine your bodyfat percentage from your waist and height, where do we take the waist measurement around exactly?

  9. Very informative indeed. My gym machine gave me a 33% body fat! and I am 5’6” and 58kg lol.

  10. Hey Radu, great vid.! I was wondering if I should measure my waist while “flexing” or relaxed.. It will make a real difference for me because I’m 6 feet, 165.3 pounds with a (relaxed) waist of 33 inches (185cm tall, 75 kg, 84cm waist) with decent core development that will place me in the 12/14% Body fat category. but when I flex it takes about 4 or 5 cm’s off of my waist giving me 9 to 10% Bf.. help me out here guy’s thanks!

  11. I’ve been training for 5 months and I am 20 percent body fat maximum at 208lbs and 6ft I disagree with what you say

  12. if the waist to height measurements are correct then either I am taller or I’m 9-10% body fat which I’m not because I can’t see all my abs clearly only the 1st and depending on the lighting the 2nd row (or I am just stupid and can’t measure my waist right)

  13. i am 15 years old and my weight is 60 kg (132 lbs) and i have a 14 % body fat is that normal ?

  14. Very informative video. But I’m just struggling to get the point of all these measurements since the error is around 50%. Does it even matter what the BF percentage is if you’re satisfied with your look?

  15. But for the Body Fat percentage estimation, when I take the waist measurements, do I have to tense up, suck my belly in, push it out, stay neutral. Also the measurement would be affected by the amount of food or drink that ive had before the measurements…. I’m confused

  16. I’m 187 cm tall and my waist is 76 cm. Which is an equal ratio to 2/5 (40%)

    I am training for 2 years.

    What my bf is do you think?

    P.S. I carry fat in my leg and glute areas, not little though.

  17. According to your table on bf percentage, my waist is 44 per cent (rounded up) of my height (163 cm vs 72 cm waist. Been training since last year although I made several mistakes that got me far too fat, like using mass gainers to get over a big plateau) and now I’m back to being somewhat leaner at least. Been trying to focus on my strength since last week after watching your videos. Would it be alright to also do some swimming as cardio? I love to swim, and that was how I got slightly leaner recently.

  18. I’m 183/184/185 cm (never got an accurate measurement) and I have 80 kgs. a bit chubby in the stomach, face and thighs. do i lose 5 kgs so i can start building my ‘greek god’ physique?