Are Body Fat Scales Useless?

Hi,

So far I’ve been using the services (although not free) at my local gym to have my meassurements taken. Party due to the inconsistency-problems with the BEI method I’ve heard about. Now that I’ve read how to take meassures in a better way, I might be getting me one of those scales with the built in fat meassurement function. Thanks for the info!

/Per

The only things I use with regards to body fat measurement are…

1) A measuring tape (MyoTape, works quite well since it’s just me doing measurements)
2) AccuMeasure calipers
3) Once a week, a weight check, and this is only to gauge any changes in body fat (differences in body measurements).

But the most important thing of all that I use is…

4) A mirror. Nothing beats looking at yourself and seeing where any progress has been made.

I used a body fat/hydration scale and it always seems like the 2 measurements are in kahoots. Hydration is up, body fat down and vice versa. You’re also right on the measurements being a good gauge. I’ve been working out for 3 weeks, dropped 26 inches but the scale hasn’t moved. The odd thing is that the body fat number hasn’t really changed either. Things that make ya go hmmmmm…

hi joel, i use a body fat scale also, for quite a few years. and i only weigh up once a week, saturday mornings a little after i get up. totally naked,and my water percentage is always above 50%. my fat % is a little high, the lowest i had it at was 18%, right now it goes around 22-25%. i’m trying to get that down yet, but it’s not easy,most of it right now is in my belly.
thanks dennis

I don’t really use any devices to keep track of my progress. Every morning I take a look in the mirror and I think that’s the most accurate way to track progress. It’s rewarding when I start to see definition in areas that I’ve never had any. Devices can only tell you so much, you actually have to take a look at yourself to see if you’ve made any progress and if you need to work harder or keep doing what you’re doing

I recently had a measurement done with the type that requires the user to grab the handles and hold them out front at arms length, shoulder level. It measured me at 17%. I am measured with skin fold calipers, regularily at under 10% by a very competent trainer who has measured hundreds.
While taking your above advice may provide some consistency, that doesn’t necessarily make it accurate. I would love to see some comparison analysis of the BEI vs. skin-fold vs. hydrostatic.

i check y weight scale almost everyday i’m 51kg then goes upto 53kg,workout 12midnight without drinking water when i have breakfast i drink water.i loses y inches then on weight scale up and down.

26 inches in three weeks? Lipo?

Anyway, thanks, Joel. Now I know why I’ve gotten such inconsistent readings on my body fat percentage. I’ll begin testing this out immediately.

Joel: Thanks. I was considering buying one of those devices. I may yet do so, but at least now I know what I’d be getting myself into.

Bill

i do breakfast 1 hr workout then for lunch 12pm before hr then for dinner 6pm before 1hr each of them different workout for blast fat. then 10pm stretching workout.

I used them for a little while when I was seeing a nutritionist to try to gain weight (for which there isn’t a whole lot of info readily available – I guess it’s easy for most people). The value did seem to fluctuate a bit, but it sounds like that may have been partly due to the fact that I saw her after work, rather than in the morning. I’ve never tried any other measurement, though. Mostly I just use my parent’s scale every week or so when I visit them to see if I’m gaining anything.

Hmm, I too have concerns about the accuracy of Body Fat Scales.
For example, I am losing body fat, I can see it in the mirror but my muscles are growing. yet, the results are still the same?
Another concern is that the bioelectrical impedance (BEI) does not travel around the whole body to measure the body fat it only goes around the lower part, possibly including the bladder, in the case of the standing devices and there are others that you hold handles that would measure probably the upper body.
I guess that the answer is that if you use the same device, at the same time, ensuring that the conditions are roughly similar i.e. you’ve been to the loo then the results should be comparative.
I baselined my device (a reasonably expensive device) against a commercial model and found that my scales were out by 4lbs! I forget what the body fat equivalent is.

Fat percentage readings vary for me by 3 percent. Sodium and water retention is a biggie. I’ve found that my scale’s usually under reporting my body fat, so I always get the calipers.

I have used these scales for quite a while. I have found that the measurements vary within the day and from day to day. I have found that from week to week, they are extremely consistent if your measure at the same time and on the same day of the week. For me, this is upon waking on Friday.

@TW – I have been doing body fat measurements for weight control athletes since 1973. Believe me when I tell you body fat measurements are at best an approximation. The only accurate measurements are off of cadavers;not recommended. Use the body fat measurement as a tool to judge your progress with your plan. If it’s moving in the right direction your plan is working; if not, change your plan. Joel’s advice is right on-use the same measuring device under the same conditions to get a consistent approximation of your body fat. Stay strong and healthy.

The most accurate method I have found is to take a picture of myself. Looking in the mirror doesn’t seem to be as accurate as a photo. You can see just where the fat is hanging on

Joel, this is a great timing for me. I had seen a scale that measured body fat at my local SportsAuthority but wasn’t sure how they worked, what to look for, etc. especially when they all had different prices.

What it seems like is that it’s a good thing to have when you use it appropriately. I only get on the scale once a week, the first thing monday morning. No food, no water, just after using the toilet. I think the body fat aspect of those scales will be good, but I agree the body changes too much to be so random about checking.

Any suggestions for a recommended body fat scale?

My thoughts are that as long as the measurement is consistent, does it really matter what the reading says, so long as you are showing an improvement on the same scale, with the same measurement technique at the same time of day in the same condition. Whether you get a 14% reading from the BEI or a 12% from the calipers is irrelevant so long as you are showing progress with the same measurement from one week to the next.

I am looking to gain weight and only need minimal fat loss
I use a tape once a month
I use calipers and a scale every week to determine how much muscle and/or fat I am gaining/losing and adjust calories and protein/carb/fat ratio up/down depending the results

I have given up on my Tanita. I used to measure only when I first awakened. The day after I do cardio, weight is down, BF up. The day after I lift, weight is up and BF down. The stress released cortisol and created doubt. I am much happier letting it collect dust in the closet.

D

Hi
I usually lose weight in my face first, in other words, my cheekbones are more defined, and other bone structures, such as those just below the neck become more visible. Also, if I’ve lost weight, its much easier to pull in my stomach and see some definition :)

I just use good old fashion analog scale. And tape measure once a month.

Probably I should get those fancy body fat tracking scale.

I have a scale with the body fat % feature, but it always errors out on me. It can read. My husbands fine, but not mine. There are 2 spots o the scale for each footanr I think that it may be because I have small feet and they barely touch both metal spots on the scale? That’s dumb, but I guess I should just get a new one soon?

I do not have, or use a bodyfat scale, I track my progress using the mirror, the weight scale, and my current strength levels. for example:
If my weight stayed the same and I’ve gained strength I know I have added some muscle & lost the same amount in fat.
If I lose weight and I didn’t lose strength I know I’ve lost pure fat.

Joel, My goal at age 54 was to have six pac abs. I wasn’t sure if it was possible to do at 54 but I went for it. I started at 22% body fat according one of those devices you hold out and it calculates your body fat. That was the last time I measured. I have read several coaches theories about body fat % and having a six pack. I started following the nutrition advice of the experts to burn body fat and I mix up several ab exercises every other day. I don’t even weigh myself but I am going broke buying pants. I now have a good six pack so I guess my body fat % must be fine. I worry about eating right and sticking to my training and I really don’t have to measure anything to see what my body fat % is. Eating right is the first thing that must be done and everything else just falls into place.

I have fairly old bodyfat scales, measure myself once per week, and find it consistent with the readings from my gym, currently around 16%. However, I went to update my tired looking scales recently, and found the new ones read 28%!! I took them back to the shop and tried another set the same brand, and got the same result. I then tried another brand, and got 8%!! At that point I gave up and got a refund. I was tempted to keep the low reading scales though :-)

@Michel – Hi Michel. If you have gotten stronger at the same bodyweight, how do you know that didn’t come from improved neural-muscular conditioning, i.e., same muscle (and same fat) but you are now able to recruit more muscle fibers when performing the movement/exercise. Hence, in theory, you could actually be fatter whilst being stronger at a certain movement pattern! But it isn’t likely in practice. It’s hard to think of too many scenarios when that might happen, other than in special cases.

Cheers,

Mavro.

Hi Joel,
- Yes it is, I use a body fat scale, but only once each 3-4 weeks never before.
- I always the measure of my weight is the first thing I do in the morning before everything, well after piss. Always in the nude.
- I prefer the calipers, but I haven´t it.
- When I want to know the % of fat usually I´m not only go to the gym to trainning hard but also I go to the Sauna at least 15 min. each day or two days. If I don´t do that my lost of fat(%) it´s really low. My problem actually it´s that my work don´t let me invest too much time at the gym, I´m a Vet and I have an Animal Hospital.
- To measure the body fat % can be depressed, because many times you can lose weight and your body fat % be similar. More over, to lower the body fat % when you are thin or at least not too fat required more time, be patient and to be perseverant (don´t give up just keep going trying it, doesn´t matter the difficulties you are strongest an you will reach it).

I have used a body fat scale for several years with very good results. At first I had to figure out how to program it for an athletic body build, as the standard setting is not right if you already have a lot of muscle. With the athletic setting, I measure each morning, right after I get up and use the bathroom. I get very consistent readings this way, and have had them confirmed by the gym. I really appreciate being able to see my progress in building muscle when it is not apparent from weight loss or tape measurements (and who wants to tape measure themselves every day?).

I find that my body water % varies considerably even in the morning. Consequently the body fat % varies. So I find the scales next to useless in assessing my progress – an expensive toy. Taking measurements only once a week would only cut out the daily variation. If I weigh myself on a Saturday, the result will still depend on my level of hydration at the time.

I think a tape measure would be more accurate.

I have calipers and found them to not be accurate enough to distinguish 1 – 3 pound differences. I use tape measurements once a month and I use a body fat scale that measures weight, body fat, muscle mass and bone mass. I take a reading every morning as soon as I get up, before getting dressed or eating or drinking anything. I write all the readings down and I tally them up after 7 days and take a weekly average. I know that the body fluctuates significantly one day to the next, so I don’t like to take a once per week only reading as that could be a “high” or “low” day. I like taking the average of the whole week. Feel that’s more dependable. Then do the same thing the next week.

I bought one of these scales a couple of months ago, and do get some pretty wide variations in the BFP reading. I’ve wondered whether, since I’m a classic pear shape (unusual for a guy, but I had extensive lower abdominal surgery 10 years ago and have a massive scar that the surgeon said was like a stick pushed down on a sealed plastic bag – the sides bulge much further out).

One factor the instructions with my scale emphasized (besides total body hydration) is the moisture on the skin of the feet. I do know that the rare occasions I’ve gotten on this scale which were not right after a shower, the reading is very different (or it errors out saying it can’t get a reading).

I’ve seen a model in some catalog that has a hand-held unit that contains the readouts, but also seems to have the electrodes so the current isn’t just going from one leg to the other, but more throughout the whole body. I wonder if that would be more accurate.

We have a set of these scales with a hand held monitor for fat and water. My partner has no problems with it and we have tried it on other people but every time I try to use it I just get an error reading. Any idea why this might be?

Best thing to do is follow the old school way; buy or use the pair of jeans that you are dreaming to get into. Once you are comfortably fit, you know you have reached your goal; few days later if they are loose on your waist; wola!!!! you have not only kept the fat off, but you have lost some more.

Although reality car is always speeding on the opposite direction; LOL!!!!!!

hi joel,

thanks for the info! but i’m sure there are some scales that are more accurate overall than others. which brands/models would you recommend for the best combination of accuracy and affordability?

Own one works okay found that measuring in the morning gave me higher body fat due to the lake of water in the body. The scale company rec. right before supper but record water percentage as well if they are close to the same the body fat is closer to being accurate. This electric charge through your doesn’t cover the whole body, just from lower chest down so if you are loosing weight or building muscle in the upper body, back chest shoulders and arms but the body fat still sticks to the hard to loose places, stomach hips and rump the the scales don’t show your progress

I think the best thing is the mirror. I dont use a body fat test. I dont almost ever weigh myself (diffrent scales tell me different things).
Another way that i use sometimes is to look at the folds of my skin around my belly when i sit down. The thicker the flods the worse.
This method and the mirror worked very well for me

I always have this problem! But usually it varies within minutes of each attempt to measure. And I am consistent with timing of measuring.. maybe its a bad scale :(

i’VE ALWAYS USED THE FAT CALIPERS TO MEASURE MY FAT PERCENTAGE.
THE INSTRUCTIONS STATE TO MEASURE IN THE SAME PLACE EVERY TIME.
I HAVE ALWAYS CHOSEN SUNDAY FOR THE MEASUREMENTS DAY AND I ALWAYS LOG EACH WEEK, GOOD OR BAD !!!

Joel. I have an iron man scale by Tanita. Weight, fat% hydration level, body muscle as well fat and muscle of each limb and Torso, Metabolic age and visceral fat.
I weigh every day at 5AM on arising but do not get excited as hydration level will vary from 51% to 54.5% and changes fat%, 23-28, muscle in each limb etc even visceral fat and metabolic age. My main point is if I see fat% up I check hydration level which will be low and vice versa. Hope this helpful.

PS I have tried some water up a gal and a half and can not seem to effect my hydration level (Weird but true)

Tom J

I have a body fat scale that is all over the map on readings, despite my absolute consistency in when I get on (first thing in the morning). I had hydrostatic immersion body fat testing in February 2008 and then again in February 2009, neither of which matched what the scale said. I feel very confident in the hydrostatic testing – it said I had lost 6% body fat in that year and 12.6 lbs., which means I had lost less than one pound of muscle – the rest was fat.

I use caliper and tape measurements, but the results are not very close:
Jackson/Pollock 3 Caliper Method – 4,65% of fat
Tape Measurement Method – 13,86% of fat

How can that happen?

And advice to Russel about a mirror method – people see what they want to see. It is not the best method. My opinion. Maybe it works for you…

It seems to me more and more that the more liable sources of bodyfat measuring are the mirror and some pics.

@srecko – @srecko – @srecko – Hi!
I am a scale fanatic and although I know it’s wrong I weigh myself at all times during the day in the hope that I’m going to see the scale go down. I must say though that the saturday morning weigh in is the one I actually jot down.
Sylvana

Hi jOEL,
I can relate to this problem, so much so that I shelved the scale and went back to the regular one. Now that you’ve explained how best to use it, I’m going to get mine out again and use it properly this time…I hope! Thanks!

The one thing about the hand-held fat reader at the gym is that they always ask your age. If I tell them the truth, my body fat comes back higher. If I give them my age of 10 years ago, it comes back with a different measurement.

I thought it only measured fat percentage. Why should age have anything to do with it? Just put in your height and weight and it should be the same reading regardless of age! Do you have a solution?

I’ve just been going with scale weight combined with waist measurements take bi weekly, i know it’s old but seems quite effective at tracking wait. if my scale weight doesn’t move but my waist size is lower i know i’m on the right track.

I still say don’t waste your time and money on a scale. Have a good healthy diet plan set up for you and plan your meals. Garrenteed in a couple of months you will be spending your money on new cloths not fat measuring devices.

Hi Everyone and Joel. I am a bodybuilder and I have a Michealth bodyfat scale. I find it pretty accurate and I use it all the time. I also use this thing called a myotape measure and it is great too for fat loss. I also gauge progress by the mirror and if I look leaner I am happy. I am currently using Usp recreate and I find it is great for fat loss. I just joined a gym too because I didnt have a calf machine at home and it is great. My aim is to be 3 percent bodyfat and have strirated gluteals. also the most wicked set of abs possible. I am g iving myslef a about a year to do this. I am gonna have a cheat meal once a week and it will probably be burger king, or, here in australia we call it hungry jacks.

My scale flucuates on body fat…I am almost 50 now, weigh on average 112 -115, body fat % went from 28% down to 25% after 8 months of working out and eating well. HOwever, I neglected to change my age over the years…too lazy, but pushing 50 I decided to just do it. I got on the scale and I went from 24% body fat to 29%. I think that is rediculous. I am 5-5 & weigh 112-ish, run 10 miles a week and do core exercises 3 x a week….I know there is NO way my body fat it 29%. I changed my age down to 40 and it’s averageing 23-24% now. Is that more realistic regardless of my age?

Thanks for the advice.

You say that body water is most stable in the AM. I rise at 5:00 am and the first thing I do is visit the waste dept. Next is the scale and I can verify that hydration levels change from day to day. I also weigh every day but do not pay too much attention to body fat UNLESS the hydration level does not agree with fat measurement. IE hydration level up, body fat down,hydration level down body fat up. I only pay attention if at the same weight and hydration level and a different body fat.

TJ

I use the mirror, a scale to track weight (on an empty stomach in the morning after going to the bathroom) and also a tape measure around my belly button and around my pelvis bones.

Jo-Ann the assumption is that with age you will have more internal fat and lower bone density which is why it’s come out at a higher percentage. I personally don’t agree, it depends on the individual. Just go by what you see in the mirror.

As far as I’m concerned BIA is one of the worst methods available for accurately measuring body fat….hydrated or not it’s just off most of the time.

I recently had a DEXA scan and to be honest it’s the only method I actually trust for accurate results. Even with callipers I’ve seen people come out with all sorts of wierd numbers.

Hi Joel,
I know you’ve said that you recommend Tanita brand scales, and now I’m looking around to buy one, but they have a lot of different functions and the price range is enormous.. So I got my eye on a couple of different one’s that seem to do the job and are affordable, but do you recommend one in particular? The four models I’ve been looking at is:
Tanita BC543
Tanita UM075
Tanita UM072
Tanita UM051

The local slimming group I go to uses scales that measure body fat , H20 and BMI references as well as weight. I find these really useful. The BMI indicator is far better than actual weigh information. I have also noticed that when the water figure goes up, the fat figure goes down! Even if weekly weight fluctuates, keeping an eye in the BMI figure is reassuring – providing of course it is within the acceptable range for age and height!
Weihj-in at same time of day is always a good piece of advice, as well as wearing the same outfit!!!
Best wishes,
Linda

I use my bodyfat percentage scale first thing in the morning every week, (usually straight after the toilet) and they do seem pretty consistent and reliable. It would want to be for the amount it cost.

Kurt

My experience with these devices: last year I decided to replace my trusty old BIA scales as they were looking a little tired. At that time my old scales were showing 16% body fat, but the new ones I bought were showing something like 22% (I was so shocked I forget the exact figure!).

I went back to the store, and the very helpful manager and I spent a considerable amount of time unpacking and checking all the stock they had, which covered several different brands. The results: the range was 8% to 26%!!

So in my opinion, they might be ok for monitoring change, but are hopeless for any absolute measurements – better to stick with the mirrow and the tape measure…

i’ve been doing p90x, and right now i’m in my 3rd month. i have a bodyfat scale and the only way i weigh up is on saturday morning after i use the bathroom and i weigh myself totally naked. to me the best is to only weigh yourself once a week. once a month i take out the tape measure and see my progress. i also see how my clothes fit and use the mirror.
dennis

I have a Tanita Model 2000 Scale that I bought in Hong Kong back in 1999, and still works well. I had been weighing myself every morning, and got fairly consist results that showed 50% Body Fat back in September, to 38% now.

The Body Fat Measurement at the Gym (also Tanita but a ‘Professional’ model with printer) is consistently higher. No doubt due to be measured in the afternoon, after a workout, and different hydration levels from first thing in the morning, as you mentioned.

My advice is to buy a Body Fat Scale Model, that has a ‘Memory’.

I find it a little inconvenient having to go through a Setup routine of selecting Male or Female, Adult or Child, and entering my Height, each time before I can measure my Body Fat, along with the weight.

I’ve been using a body fat % scale for a year now.

I’m one of those weird people who measures everyday because I don’t have any problems at all with fluctuating numbers.

One thing I do besides measuring first thing in the morning is to quickly run a damp cloth across the soles of my feet to make sure there’s good contact between my feet and the metalplates on the scale.

Another surefire way to track progress is by how often you have to buy new jeans :-)

Oddly enough, I just explained this to someone this afternoon, how they work, why it’s important to take the measurements at the same time of day, and trying to keep a consistent level of hydration when using them, etc.. One of the things I said, and you can let me know your thoughts on this if you like, is that even though all methods of measuring body fat levels have limitations and their accuracy is limited and hampered to a certain degree, it doesn’t really matter as long as you’re able to make them consistent to themselves. As long as that’s the case, they could be off by 10%, but as long as they’re *consistently* off by that amount, you can still track your progress. Supplement them with a mirror and a measuring tape, or the fit of your clothes, and you’re all set to go.

I take the measurements every day and then simply take the median(!) – not the average – from the latest 7 measurements as the “true” fat value. This prevents extreme values to destroy my motivation. – And of course, as Joel correctly pointed out, always under the same conditions.

Body fat scales free you from looking at body weight!

Joel, and everybody else: Bodyfat Scales ARE useless. From a scientific point of view they are totally and utterly USELESS. I am actually quite surprised that you recommend them.
What you say about consistent levels of bodywater is totally correct. Only, when standing upright, where does the water go? Will it evenly spread throughout your body? It is clinically proven that this is not the case. So, in order to have a consistent spread you will have to lie down.
Secondly it is well known that electrical currents will find the shortest way from A to B. You can absolutely forget that the current that is supposed to travel from one foot to the other will actually make a detour through your abdomen and arms. It will not happen. Actually it is highly questionable if the current will even make it through the whole legs.
Thirdly, when standing upright. You will have muscle-tension. And muscle tension generates… ELECTRICAL CURRENTS!! Thus interferes with any other current that is artificially send through your musscle tissue!!!! Another reason that you will have to lie down, to minimise muscle tension.
If you want to have a valid assessment and you want to use a BIA (BEI) device, get one that performs tetrapolar measurements, from the (right) hand (two electrodes) to the (right) foot (two electrodes). That’s the only valid way to do it.
If you want to learn more about BIA, please have a look at the BIA Compendium (www.data-input.de/_site/_data/pdf_english/komp_e_all.pdf).
Don’t worry, I am not working for them and I am not selling them. It’s just a very readable piece on BIA (or BEI as you call it). If you want to buy a decent one I can recommend you Maltron or RLJ. You can get a Maltron for about 200 euro’s.
I’ve just upgraded from the BF-900 to the BF-916, so, if you like I can send you my “old” one for your convenience to try it for a while.
Btw you do need a scale, so please do not throw out the one you have….