Are Body Fat Scales Useless?

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….

LOL!!!@ Philip:

I see one member mentioned BMI – am curious to know Joels take on BMIs. In my experience they can give wildly inaccurate readings for athletic/muscular people (whilst I can see how useful the readings are for non muscular people). I myself am quite athletic and I generally come out as Obese (…or like Morbidly Obese or whatever the most obese reading is called..) with a BMI reading, while in real life I am nothing of the kind….I was a gymnast all my childhood and I had Doctors baffled when I was a teenager with my “obese” reading, yet pretty ripped appearance, normal sized clothing and great fitness level. I have seen the same thing with most of my friends who carry a lot of muscle. Joel – what’s your BMI?

Thank you for addressing this! I use a body fat scale and the different readings have been a frustration of mine too! Because of the different readings I was getting, I started experimenting a bit and noticed that there was even a difference in the two readings I would take before and after a shower. Your comments about body water content account for the difference. I’ll follow your advice and not get worked-up over the differences. Thanks Joel!

I have some Salter brand Scales and they do the same as mentioned in your article Joel. I always weight in the morning, but if my water is up my body fat is down, and visa versa. Also although my Body fat calipers are telling me I am losing fat, slow as it may be (Just got me a copy of XFLP so watch out body fat) my scales are not SO DON”T HAVE A LOT OF FAITH IN THEM REALLY. Final comment: I reckon the mirror is probably the best way to access your sucess.

Well, finally some wise words!!!
I always thought that not lbs are important but inches as body mass is a summary of water, muscles, fat and all you have in your digestive system.
Also, as I am a woman water and fat level is changing all the time during 28 days periods.
It is much more reasonable to check your effects once a week or two and always at same time of the day.
Cloths will tell exactly if you are getting closer to your goals :)
I do have one dress which is my best test: if I will fit in, it will mean that I gained my goal.

Ta

I measure at the Local Gold’s Gym once a week. It gives quite a detailed breakup of all the different things like BEI, FAT%, FITNESS SCORE etc. It is from this company called INBODY.

I have never used this regularly. I prefer a simple weighing scale and a measuring tape alongwith how I fit into clothes which matter more than anything else. I have improved dramatically with weight training and Interval Cardio training in the past 6 weeks. I hope to maintain this active lifestyle through the end of this year.

@ Cindy:
Hi Cindy,

taking the median and not the 7-day-average would be even better, since extremes are filtered out completely!

Mino

I use a Bowflex body fat scale, that you stand on, and hold a second sensor/control/display in your hands. It gives me percent body fat, and water, muscle and bone mass as well as the total weight of muscle in my body. It is very consistent. I always measure in the morning, ususally after a shower but before I work out. It also gives me what it thinks is optimal. I am 11% body fat according to the scale, and it thinks I should be 18. At 190 lbs I am not willing to gain 13 lbs of fat! I have checked it against an old caliper and they are within a couple of percentage points of each other. Best use is to forget the actual number and use it to chart trends.

I feel the same way about body fat scales. I own 2 body fat scales and 1 body composition scale that measures whole body. The truth is all 3 scales read a different weight, BMI, muscle mass and water %. I have found that if I move the scale to a different room – the number changes as well.

Obviously I track with a measuring tape and hip to waist ratio, but sometimes use the scale to measure my progress on creating lean muscle. This can get very frustrating.

My clothes are getting loser and I feel better – so I know I am on the right track – eventually the scale will catch up with me.

Thanks for the tips! :-)

Joel, Thanks for the information on the body fat measuring. On a different note though, I purchased the XFLD on the day it was released and did not get access to your bonus with the conference call. I am very dissapointed. Can you tell me what happened or is it too late?

Thanks, Leevone

I have noticed large variations when measuring body fat based on, before and after shower measurements. After shower numbers are generally lower. Which makes sense due to better conductivity in hydrated skin. Again consistency in your measurements is the key.

Even with early-morning once-a-week readings, the Tanita is all over the place. I have a Taylor brand scale at work which is better (as in more consistent with the caliper readings).

I rely more on my accumeasure calipers than any electronic devise. These also give different results whether you set them to read a man or a woman (you’d think fat amounts were fat amounts regardless, right?) athletic or no (same comment, if you have the fat, you have the fat, if it can actually read it then why the differences?).

When I also see these scales read my water % at below 45 I “lose it” because the human body is made up of much more than that, and I drink a good 3 liters of water/day, so believing them? Heck no!

Calipers, good, basic scales, and that’s it.

Let’s face it, everybody: Weight is not really the issue. It’s what you look like in the mirror. You don’t need even need a weighing machine. You know exactly what you want to look like. Who needs fat calipers, or fat measuring scales? You can actually see the fat! I suppose the real need is to see some early progress, when you start to try and get back into shape

I use the Tanita Body fat Analyzer. Have been using it for years and works perfectly.

I’ve also noticed, in every forum that’s had a discussion on these things, that they seem to work fine for men, but “screw up” when women use them.

Hi Joel
Is a body fat reading by the scales affected by calf/breast implants? i.e. does the electronic current recognise the implant as lean muscle or fat?

Hey Joel,

Agree with measuring up only in the morning.

Can you give some insight on the “InBody” equipment for this purpose? Its a brand that Gold’s Gym uses in my area – wanted to know if it uses the same principles / technology.

Thanks,
Ketan

It is perfectly possible to use a body fat analyser (BEI method), and take measurements every single day, as long as you understand that it will vary from day to day, and as Joel says are consistent with the time of day you take your measurement.

Even though I take a measurement each day, I’m less concerned with individual results, but much more interested in what’s happening overall. I use a charting technique the manufacturing & engineering industry have been using since the 30′s to interpret the results.

Oh the technique is ‘statistical process control’ or SPC, its a really simple visual way to determining whether or not something is/has changed over time.

That explains why the body fat scales at the gym gave such inconsistent readings!
So I bought some accumeasure calipers, but can’t work out how to get consistent readings.
I’ve now found a formula that uses body measurements to give a calculated body fat percentage, and it shouldn’t fluctuate depending on how much fluid I have in my body.

I have used a body fat scale for years. I weigh first thing when I get up in the morning and it does give me a good idea if what’s going on with my body. I watch it go down each spring and summer, then climb back up every fall and winter. I do notice, however, that sometimes when my weight is going up, my body fat percentage has gone down, and vice-versa.

You are right–there are too much variations daily to be much use, but you can get a sense for which way you are trending from week to week.

I use both BEI scale and a caliper test every other week at my gym. The scale test at home I do morning and evening just for fun. My scale at home tells me that I am about 22-23% body fat at 62 years old. The Pirillo format caliper test consistently shows me in the 8-10% range. The BEI scale at the gym also puts me in that range plus or minus 1%. The scale that you purchase can make a difference in tha accuracy of the results. The important thing to remember is that consistency of measuring format will show trends, no matter what the exact reading is.

My clothes are my scale. I do not use a scale of any sort, but I completely understand the need and attachment people have to the scale. It can be justifying for all the hard work and it is accountability for one’s diet, whichever direction they are going. I have found the scale to be too much focus for me so about 8 years ago i made the decision to throw it away. At the doctors i face the opposite way. I am a size 4 and very fit, my muscles weigh more, i know this, but it can be frustrating if i watch it numerically, daily, weekly or monthly. Weighing myself for me was not gratifying, it made my positiveness become negative. So if you know your body, and you are honest with yourself and you have a goal and are committed to it, you will get it without needing a scale…and you wont have to beat yourself up along the way for normal body fluctuations. Good Luck. Thanks Joel for creating this site and providing the knowledge we all love to continue to learn and grow from.

I have the Tanita Iron Man scale. It works good your advice to measure at the same time each day is sound. As you say the technology in these scales is dependent on youir hydration level. The downside of making a morning measurement is that you are dehydrated when you first get up. You will weigh less but your body fat % reading will be higher due to lower hydration levels. Tanita suggests measuring just before your evening meal but not after exercising. I have experimented with the scale quite a bit having had it for about 5 years and found Tanitas advice to be the most reliable way to use it. The Ironman scale provides a hydration level reading which is very useful for those days when your body fat reading is higher than expected, it directly correlates with your hydration level, lower hydration always equates to higher body fat reading. Knowing your hydration level takes some of the mystery and frustration out of the equation for you. I have correlated this scales readings to different caliper measurements and found that it is fairly close. I wouldn’t take either style of measurement as the gospel, however, all we really need to know is what direction we are moving in and all methods when properly applied work very well for that.

When using body fat scales you basically become a resistor and based on your resistance (impedance in this case) you get a value that relates to your %BF. It’s basic Ohms Law (V=I*R, where you are the R).

My gym teacher (back in college) always told me (and the whole class) to drink a lot of water (about a gallon a day) and keep hydrated for a least a day (preferably longer) to get an accurate reading from the machine.

Thanks Joel. That makes a lot of sense and I mainly use the bodyweight option of the scale more than once per week (though I have bagged that for the XFLD) and the bodyweight less often. Taking readings at the same allotted time per week is sure to make them more consistent.