Body Fat Percentage – How Correctly Do You Calculate it?
For the past few weeks I have been promising a detailed look at body fat percentage and calculation. In particular there has been a wide interest in seeing comparison of body fat numbers through the visual realm. Do to this, and my ability to take things to the extreme, I ended up compiling the ultimate body fat percentage video. This video is 38 minutes (I assure you it flies by) of solid information that takes you from “intro” to “advanced” understanding pretty quickly in a visual sense.
I should explain that this video originally was 61 minutes long. I cut out a lot of information that I didn’t feel was too relevant. I may do another one that explains more of the technical aspects if the need arises or is requested. However, for the time being, this is by far the best I have personally yet to see for visual explanation.
In this video you will see Male and Female body fat percentage estimations by picture and understand why I have given the estimations I have. It is for entertainment purposes only, but it is pretty educated and I feel those in the “know” will have little to argue to my estimations.
I hope you enjoy my hard work and obsession of the week. If you enjoy it leave me a comment and/or pass it around. Perhaps the New York Times would like to see it in order to have a better understanding of body fat percentage amongst our populations.
Enjoy the video! *Note you have to turn the speakers up, this is an audio/video*
PS-If you want to learn how to decrease that body fat percentage best, go here.
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Missy
Wow! Live the new look/layout! I can’t wait to watch this video when I get home from work! Thanks Leigh, this is great!! But you still need to do the personalized analysis paralysis!
August 21st, 2008 at 7:29 amPaula
Way to go…. very informative!
August 21st, 2008 at 9:09 amPerry
This is awesome! Thanks so much Leigh for making this
August 21st, 2008 at 1:20 pmLeigh Peele
Thanks guys. Also to everyone sorry about the comment fluffs. The video stuff is causing a few script errors. I appreciate those who tried to comment anyway.
August 21st, 2008 at 1:27 pmJenny
I am very upset with this Video. I am new to finding your site and for the most part have enjoyed it very much. But I do not like this video or agree withit at all. I have had my bodyfat tested and I am 16% bodyfat. I look very much like the woman that is 21% (by your standards) so I know you are wrong. At first I was watching this I was very upset, thinking my bodyfat was too high. Until I realized that you were wrong. You should be more careful with what you put out. I know I am not 21% bodyfat and I don’t what to ever think that I am.
August 21st, 2008 at 1:42 pmSinead
I love the video and really appreciate the comparisons. I like the way you show the guys at 20% and 10% and how different that 20% and 10% can look on different frames and over different LBM. Maybe the previous commenter should look more closely at that part of the video if she is so convinced that her body fat measurement is accurate.
So where (about) is Jessica Biel? I’m hung up, I know. lol She’s curvy, so I bet she’s more than the Victoria Secret model…whatever–I’m shooting for a look rather than a number.
Eventually…
August 21st, 2008 at 3:05 pmChristine
Thank you for taking the time to put together the video. It’s very helpful for setting realistic goals. Much needed.
August 21st, 2008 at 3:18 pmJane
Thanks, Leigh! I never knew that my one post would spark such a comprehensive video!
August 21st, 2008 at 3:36 pmAmber
This is so funny.
I was wondering Leigh, Why do the men look so much heavier at higher body fat % than the women do?
August 21st, 2008 at 4:05 pmLeigh Peele
Jenny-I am very sorry if you found the video offensive. Obviously for a lot of people this is a very personal issue. This information is the best I could provide on the topic and will be doing a follow up to help those get even MORE informed.
In the end though, if you like what you see in the mirror and your health is well, that is all that really matters.
August 21st, 2008 at 4:06 pmLeigh Peele
Sinead-Hmmm post ideas are coming to me…
August 21st, 2008 at 4:07 pmLeigh Peele
Christine-Thank you very much Christine.
August 21st, 2008 at 4:07 pmLeigh Peele
Jane- I am really really glad you asked about this and I feel I am going to dive into even further. I also have stumbled upon some fun research that takes things into a bigger picture. It is exciting to me so thank YOU.
August 21st, 2008 at 4:08 pmLeigh Peele
Amber-It is funny you asked this as I just got an email about it (perhaps you sent the email?).
Women in general have a better, in general, body fat distribution. I am going to focus on better comparison in the next series. In short though if you look at a overweight female you can see it pretty well from calf to face. With a guy, sometimes they just have a big ole gut, but with chicken legs.
So in this case it is just a matter of distribution, LBM, etc.
August 21st, 2008 at 4:11 pmSinead
Can I just say that I love that you answer the comments?
I can’t wait to see what’s coming. You never cease to inform me!
August 21st, 2008 at 4:49 pmLayla
Wow great video! It makes me realize that my goal may not be 18% afterall, but maybe more like 21%. I am currently looking like the girl at 25% right now.
Question, would you be able to show what type of diet and training protocol is required to get down to those low numbers, 7%,15%, 18%, 21%? It may let some of us see if our goals are even attainable based on the diet restrictions and the amount of time that is needed to dedicate to training. Seems like its easy to acheive skinny fat, but clearly most of us want to look lean.
August 21st, 2008 at 4:52 pmMissy
I finally saw it – WOW is all I can say! I am so impressed! Leigh, you are definitely teh schizz!! (but you knew that!!) I have had my bodyfat measured with calipers by the great/wonderful Lisa (aka Linkzilla at JP) and my average is 19.3% but I sure look more fluffy! It may be how I carry mine – mostly abdomen and has the cellulite look. I am with Layla, can you (or another knowledgable trainer) look at my body and how I carry my fat and be able to prescribe to me the best workout and eating plan for MY body type and my goals? (Like I want to be 15-16% bf with more LBM) If so, I need to find someone – and fast!!!
August 21st, 2008 at 7:07 pmAnd it has ALWAYS been a peeve of mine for someone to say “if you quit excercing your muscle will turn into fat..” That just has always fried me because those are two completely different tissues!!
Anyhow Leigh, loved this and can’t believe you keep outdoing yourself!! (OK, I can because, hey, it is you and you are teh schizz!!!)
Until the next mahvelous video….
Waras
You are so funny. I can totally imagine how much time you have to put in to get these things together and I appreciate the fact that you give it out for free! I was tempted to just watch it and sneak out without leaving a comment. This time I can’t. You have a big heart.
Just wanna say THANK YOU.
The site is getting pretty
.
August 21st, 2008 at 8:58 pmLucia
Nice! That was very informative. I would have liked having a broader samples of pictures though, to take into account the various body shapes. For example how a 20% BF female would look like with a pear or an apple type of body proportion.
August 22nd, 2008 at 1:57 amHowever even like this the video was really really great.
Also I don’t understand why people get upset about a number. If you like how you look, than why freak out if you happen to have a higher BF percentage that you thought? Just my opinion.
Carol
Great Video. A real eye opener. I guess you have to aim for a % that looks good when you stand in front of the mirror, but its also helpful to have a number to aim for, so that you know just exactly how much work needs to be done to achieve that! Yikes!
August 22nd, 2008 at 2:24 amJoyce
I surfed here through Skwigg’s blog, and I gotta say, I was both entertained and well-informed by the presentation. It’s helped me to start letting go of my Omron-measurement addiction, LOL. Based on my most recent picture and how my weight is distributed, I’d estimate that I’m at 22% body fat currently. I’d like to get it down to 18%, but I’m also satisfied with my appearance.
And Jenny, you need to get over yourself! Just because someone writes something you don’t want to hear, doesn’t mean you automatically dismiss it. And BTW, I think that the model w/the 21% bf looked great. She doesn’t look super-athletic, but that’s OK, too.
August 22nd, 2008 at 11:15 amAnnie
Leigh, Like I said on JP love the video, great info and certainly entertaining. I know you’re thinking of doing another video along this line and I have a suggestion.
Would you be willing to have we, your subscribers, fans
submit photos for your next video. YOu could specify the look (clothes, pose etc) and we could send you pics. This would I think give you many different body types, fat distributions and percentages. For those of us who would be game, it would be pretty terrific as well, or maybe depressing, but what the hell
I don’t know if this is feasible for you technically,but I thought I’d toss out the idea.
Thanks
August 22nd, 2008 at 11:59 amDiana R.
Outstanding video! Everyone parent and adult should have to view this….
August 22nd, 2008 at 1:12 pmLeigh Peele
Sinead- You know I always wanted to reply to comments but I am so anal about wanting to reply to a specific comment. However, I have dealt with the fact that there is not a plugin for this or if so, I am not aware of it.
Layla-”Question, would you be able to show what type of diet and training protocol is required to get down to those low numbers, 7%,15%, 18%, 21%?”
That is very specific but I could touch on it in the next video yes. Short answer though that it isn’t so much a difference of Body fat % as it is a difference of body composition (ie: the 20% to 20% comparison).
August 22nd, 2008 at 1:54 pmLeigh Peele
Missy-Heh thanks and yeah talked about the Layla thing above.
August 22nd, 2008 at 1:55 pmLeigh Peele
Waras -Thank you for commenting and you know me ALL to well.
August 22nd, 2008 at 1:55 pmLeigh Peele
Lucia-Thank you
Numbers are a very big thing to a lot of people. I can completely understand this. I just say “is what you see, what you like?” and leave it at that.
Carol- It DOES take a lot of dedication and work to achieve this (or great hunger signaling…or bad heh
)
Joyce-That you for coming by, Swigg is an awesome chick!
August 22nd, 2008 at 1:58 pmLeigh Peele
Annie-”Would you be willing to have we, your subscribers, fans
submit photos for your next video. YOu could specify the look (clothes, pose etc) and we could send you pics. ”
I don’t see why not. I will make a post about this and send out a newsletter on it
Should be fun..scary…but fun!
Diana R.- Thank you so much Diana and welcome
August 22nd, 2008 at 2:00 pmMissy
Hah! I knew you’d cave and do the body analysis!! Woo hoo, Valerie will have competition now!!!!
Just let us know when and what to wear (and what NOT to wear!) and it will be on – and yes, scary is the word for me
!!
August 22nd, 2008 at 2:48 pmTony
Really nice video. I wwould have liked to have seen some heights and weights for reference as well, but that’s a minor quibble. I love the way you satrt out woth the anatomical models.
Cheers,
August 22nd, 2008 at 4:25 pmTony
Vickie
wow, thanks for doing this, Leigh. I definitely needed to see this. I am so wanting to be more lean. Thanks for giving the reference so I can make an educated estimate of how lean.
August 22nd, 2008 at 5:25 pmSinead
hehehe I’m in, too, though I’ll be the 38-40% that’s hard to judge. lol Anything to help you, though!
August 22nd, 2008 at 5:41 pmJennifer
Such a fun and informative website. Thanks from a fellow North Carolinian (Wilmington)! What would you guess a percentage for someone like me that has an upper body like the 15% girl, but a lower body like the 20-25% girls. My Tanita scale puts me usually around 18-21%, but the caliper calculations (done by my inexperinced self using an online calculator) are usually much lower since the only lower body measurement is the thigh. All of my upper body measurements are very low.
Jennifer
August 23rd, 2008 at 4:35 pmMegan
Thanks for the informative, no BS video. It’s one everyone could learn something from. I fully agree with you on the fact that we are losing the battle in childhood obesity. It’s very sad and unfortunate too.
Megan
August 24th, 2008 at 6:49 pmLeigh Peele
Tony- I will keep that in mind next time. It is kind of hard because picture are found online but if people submit them…
August 25th, 2008 at 2:47 pmGynoid
Great video!! I found it very interesting and informative.
I like how you haven’t judged anyone by their number. Which is a great thing.
A number is just a cold, hard number until someone decides to attach an emotion to it.
I’d just like to share my story, if that’s ok
I’m female and have a BMI of 22.7, which is in the ‘normal’ range (whatever that means). I’m a size 10 in my country which is a US 8.
I used to look like the women in the 43% picture, but lost 80+ pounds a few years back and kept it off.
I got a DEXA at the start of the year and came in at 37% body fat, but I look somewhere between the two last female pictures (25% and 30%).
Percentage wise however, I have a slightly higher percentage of fat as the women in the 36% photo.
So the difference between her and I is that she must have LOADS more lean mass under the fat than I do (and is perhaps shorter than me).
Many people would look at her and call her ‘fat’, and the same people would look at me and call me ‘thin’ or ‘average’. But really, I’m just as ‘fat’ as she is, and she is just as ‘thin’ as I.
Ok. What annoys me:
Chances are (in the current environment we live in), she would get hassled and made to feel like hell for being ‘unhealthy’, whereas people my size are considered (at a glance) ‘healthy’.
So, perhaps she goes on a low calorie diet. She loses a heap of fat and muscle mass. And like most of the people in the world, she puts the weight back on, except mostly, the weight that comes back on is FAT, not muscle. Which makes the health situation worse.
Or, in my situation, the 43% woman goes on a low calorie diet, loses the fat, and ends up like me at 37%.
THIS IS WHY THE CONVENTIONAL WISDOM ON WEIGHT LOSS SUCKS!
It upsets me that the conventional wisdom for fat loss is: “eat less and exercise more”.
That’s a really BAD way of explaining a much more complex topic.
What most people extrapolate from that statement is:
“Well – I want to get rid of this fat FAST, so I will eat hardly anything* and spend a billion hours on the treadmill.”
Sure, you’ll lose weight. Hell, you’ll even lose fat. But you’ll also lose lovely, beautiful MUSCLE. Muscle, the tissue that makes you strong, and burns up calories for you.
And that’s a terrible shame.
August 29th, 2008 at 12:53 amKatie Nemargut
I would definitely love to see a sequel. I will give my picture too.
August 29th, 2008 at 3:14 amKelly
Great video, it was very informative. I loved the way you showed how the same body fat percentage can look at different amounts of LBM as well as how people look at different fat percentages.
But do you think it’s possible you might be slightly underestimating some of the female body fat percentages? It’s just I’m 24% body fat according to DEXA and callipers and I do look quite a bit leaner than the girl at 25%. It might just be the way I carry my body fat as I tend to carry most of it around my hips and thighs as opposed to the waist. What do you think? I also thought the girls at 21% and 30% looked a couple of points higher too.
August 30th, 2008 at 11:00 amLeigh Peele
Hey Kelly-
Like I said in the video there is small degrees off and the higher of a body fat % you get, the harder it is to make visual accuracy. Also remember this is fun and I am no way a walking scanner
That being said it is pretty close, but numbers are numbers and what you see is what should matter. In short I wouldn’t let a video online make or break how you feel about your movement.
August 30th, 2008 at 2:53 pmZoey
Leigh-
August 30th, 2008 at 3:22 pmI really enjoyed this video. I think I have been pretty accurate in estimating bodyfat in the past, and this was in line with my thinking. I was surprised that you don’t find the hydrostatic weighing an effective tool, as I thought it was pretty accurate. I do the fasting before weighing, and if I recall correctly, I can’t workout for X hours before weighing. I found the cheap(er) tools with electro impedence (like the Omron) to be laughable, as it changes based on hydration, and on how close you are holding the tool…I found that out the hard way, when I went in to get hydro weighed and thought I’d dropped from 18.5% to around 16% bodyfat (based on the steady decline on my Omron)..only to be shocked to hear that I was at 20%!! I nearly had a fit right there! Of course, I was certain the 4-5lbs I’d gained recently were ‘muscle’, because the Omron ’said’ my bodyfat was going down. I realized later that I had just been bending my arms and pulling them in closer and closer to my body when getting a bodyfat reading on the Omron!!!
Kelly
Thanks for your reply Leigh : ) I guess differences in fat distribution as well as the amount of LBM means that similar body fat percentages can look quite different on people. I agree, how you look and feel is most important rather than a number.
August 30th, 2008 at 5:07 pmJulie
Finally had time to watch this … and as usual Leigh, you cease to amaze. Good stuff … thanks for doing it and for the great site!
August 30th, 2008 at 9:42 pmYou’re the bomb!!
Deana
Thanks Leigh – this was extremely helpful. Thanks so much for putting this together!!
August 31st, 2008 at 9:16 amRoni
Love this! The only thing missing was what the healthy range would be to shoot for. The way you presented it was great but you know, as well as I, that people will assume you are telling them they have to look like the body builder even though you mention you don’t a billion times.
Thanks and I would like to link to you if you don’t mind!
September 5th, 2008 at 6:42 amChristian
Thanks Leigh. Finally got around to watching the video, very informative.
I agree that for the most part, your estimates on the various bodyfat percentages are very close. Only one tiny criticism, in that some people are tanned in the photos, some are pale, and in the case of the men, smooth versus hairy can make a big difference in appearance.
I myself look quite close to the 20% in the shot of the three fellows who are 20,25,30 respectively. However, I would be willing to wager that I am almost certainly shorter (5′7″) and thicker (225 or so) than that guy. OK, similar thickness, put it that way. I have a ton of muscle underneath the adipose tissue, good definition in the arm/shoulder area and upper back. I would say therefore I am 18%. Interestingly enough, I found an online calculator in which you just plug in your waist size (belt level) and bodyweight (both measured first thing in the morning upon arising and after a trip to you know where!), and that calculator had me at 18.4%. (The actual formula used is given to you as well).
It would have been interesting, as others have posted, to have known the heights and weights of the people in the photos. The powerlifter you showed, Dave Tait, in the 20% shot was around 300 pounds at a height I believe somewhere in the range of 5′10″-6′0″??. The 10% shot, he is around 270-275.
Again, great stuff, really enjoyed it and plan to watch it again a few times.
September 5th, 2008 at 10:21 amLeigh Peele
Hey Roni-Thanks for the input! It is a interesting topic, the discussion of health and body fat. I have covered it before, in short your level of body fat doesn’t determine health on its own. The difference between cause/effect and linkage. I will make sure though in the future to make more of a note on this
Thanks and yes you may share the link wherever you desire
PS-Great site
Hope to look around it some more.
September 5th, 2008 at 12:21 pmLeigh Peele
Christian-Yes completely agree on the issue of lighting, also, and to some degree I wish I wouldn’t have cut so much, I mention in the uncut edition about picture manipulations but how there were still “tell” signs if you will.
Obviously I am going to be doing a few more of these so hopefully in the next round I will hit at your concerns a little better.
September 5th, 2008 at 12:24 pmCarole
Great info, Leigh. I’ve really wanted to get an idea of what 25%, 20%, 15% etc. bodyfat actually looks like so I can set my own target….I never knew quite what to aim for! They always say that “normal” or “average” is up to 25%, but judging from the photos here, that’s way more than I want to be. 18% looks like my target! Thanks for posting this.
September 6th, 2008 at 2:39 amDante
Good ideas, good information and good story. This type of knowledge sharing and awareness creation is essential if we want to win the fight against obesity and contribute to generations who live and look healthy.
So now for some constructive feedback. I found the video waaaayyy too long. The reasoning at times wasn’t crystal clear and it came across like you were waffling (sorry). I would expect from a professional health expert that your story would be alot tighter, that the pictures would be alot more professional (given the wealth of info you could get of the net) and that the supporting arguments from noted experts could have been used in a more visible way to support your case.
Without trying to sound like a wise arse, I would suggest the following given people’s limitation in time and wanting to get to the crux when searching info on the net. 5 minutes structured feedback on the 5 tools for measuring body fat – clear pictures supported by an indicator of preference based on ease of use, price, availability, number of shortcomings and accuracy (this can be objective, whereas too much of your talking is subjective). Secondly 2×3 minute descriptions of the fat% on men and women showing clearer pics (in your video it looked like a high school attempt, sorry). Thirdly, 3 minutes on different body types ecto, meso and endo, because this does have a visual impact on way body fat% is achieved – not all of us can look like Arnold Schwarzenegger or Yelena Isinbayeva. And lastly 3 minutes on how each body type can achieve an acceptable healthy fat % target and how BEST we can measure it. AND MOST OF ALL, USE A SCRIPT SO THAT YOU CAN BE CLEAR AND CONCISE IN EACH POINT. I felt the ppt was unrehearsed and extremely subjective, when there exists a wealth of info to support your case.
I do not mean to sound harsh or unnecessarily critical. You took the initiative to share this information and I want to commend you for doing so. Thank you, Leigh!
September 7th, 2008 at 7:03 amLeigh Peele
Carol-Thanks for stopping by and glad it helped on target setting.
Dante-You will find egos are left at the door here and I welcome your words. This wasn’t mean to be body fat 101 really, I did it mostly for some people over at jp fitness and my readers who have prior talks and knowledge of certain things. You raise good points and there is a lot that could be lost in assumption.
As for what it was “shot” with, it was done with a screen recording and capture software. This is not power point! I thought the interactive nature of it, while lacking on crispness, was something that the majority of my readers seemed to enjoy. Sharp was in no way a desire.
As for the length, I should have, truly, broken this up in to a series,. There was so much cut in the first place and people want so many aspects covered. I am working on new videos and I will work on covering things more precisely.
Thanks.
September 7th, 2008 at 9:02 amCheryl
Hi Leigh,
I just found your site through Roni’s weigh-in and I have to say WOW! I love your site and the video was awesome. I am feeling more realistic and focused on what my actual goal is and not focusing so much on the numbers. Thanks
October 24th, 2008 at 4:39 pmlisa
Hi there,
I just became a paying customer today and have been downloading and listening to your stuff…chapter 1 and 2 and watching this video as I make buckwheat pancakes in the kitchen….lol…..i guess for now I at the top end of the body fat scale so I’ve a long way to go….but I just wanna say that I love your sarcastic get-real approach to all this….it kinda makes me chuckle as I absorb all the info……and as an informed teacher and avid life long student myself, I know that laughter is a guaranteed assurance for information retention so you go girl….keep the chuckles flying as you teach me more. I’m already somewhat impressed and I’ve note even started….just wanna add too that I’m a casualty of the EODD program.
January 24th, 2009 at 9:33 amEmily
This video makes me question my numbers according to the gym scales… My body fat is apparently 35% (according to gym scales) which I am obviously trying to reduce however I can honestly say that I look like your 25% girl Leigh… Hmmmm… food for thought.
April 12th, 2009 at 11:53 pmMary
Leigh, thanks so much for this. I’m morbidly obese and had an eating disorder. I’m done with the eating disorder recovery and have been working on my physical restoration since January 2009. I’m working with a trainer 3x a week and am doing cardio (both steady state and HIIT) every day. I’m training hard and have lost 9% body fat and gained 14 pounds LBM. Obviously I’m too high of a fat percentage do to calipers, etc, and I have a body fat scale that actually gives me the same reading as the Navy Formula (measure neck, waist, abdomen, hips) and both gave me 68% when I started. I know these measurements could be (and probably are) off… and I am tracking trends, but my question is…. can a woman be 67% body fat? I just want to know if it is possible? (I an 5′4″ and was 255 pounds when I started…) I appreciate your answer!
September 23rd, 2009 at 10:01 amLance
Leigh, Just checked out your site and this article. Great job on showing the different percentages of BF. I’m no expert and feel like you are probably pretty close on most. I do have to wonder about the women at 18%, 21% and 25%. Now I think the woman at 21% is beautiful and looks lean and slender, yet has nice curves. The woman at 18% to me seems the same really, yet looks like she is probably most likely taller with longer legs, etc., I would imagine. They both seem around the same BF% to me. Now the woman at 25% is definitely getting some bulges and showing fat in place that shouldn’t be there. In comparison she looks very average. Now, I find it hard to believe 4% BF would make that big of a difference. Is perhaps the woman at 25% maybe not even higher and the woman at 21% perhaps lower? It seems like one way or another that there has to be more than 4% difference between them, or else the one at 21% is distributed in this case much better than the one at 25%. This also goes to show how differently men and women carry fat. A guy at 21% BF could look pretty chunky and average, where a woman at the same BF might look fantastic. Seems like a guy has to have almost half the bf% of a woman to have a similar lean appearance. Oh have to say, think your pretty cute as well
September 29th, 2009 at 3:09 pm