There are many ways to estimate body fat, but it’s important to understand that all of them are just an estimate and will be subject to error! Fortunately, having a perfectly accurate body fat percentage isn’t necessary for the system to work well. What IS necessary is keeping that error consistent from week to week so that the change in body fat is accurate. 


Therefore, we recommend that you pick one method of measuring body fat and stick to it. 


There are 4 popular body fat testing methods approved by Avatar for your weekly check-ins. Consider the pros and cons to decide which is right for you:


  1. Calipers and Skin Fold Testing (Highest Accuracy/Most Recommended)

  • Pros:

    • The most accurate way to take a weekly body fat measurement.

  • Cons:

    • Is subject to user error.

    • Best done with the help of a partner.


  1. BIA Scales and Handheld Devices

  • Pros:
    • Convenient and easy.

  • Cons:

    • Most BIA devices only use two electrodes, located either below each foot (scales) or at each hand (hand-held devices), which can cause the current to skip over entire parts of the body. For example, a handheld device might skip the lower body, while a scale might skip the upper body. 

    • Readings are subject to error based on hydration status and meal and exercise timing in relation to when you take the test.

    • Can’t be used by those with pacemakers or other electronic medical 


  1. Tape Measure

  • Pros:

    • Convenient and easy.

  • Cons:

    • Not a very accurate way to measure body fat since it assumes a certain amount of fat and muscle based entirely on circumference measurements. 

    • Overestimates body fat in muscular, lean individuals. 


  1. Body Fat Slider

  • Pros:

    • Convenient, easy, and quick.

    • Doesn’t require the use of special devices or tools

  • Cons:

    • Is entirely subjective (requires that your body perception is accurate).

    • Can be difficult to see visual changes on a week to week basis.

    • Depending on how much muscle you have or where you store your fat, you may not look exactly like the image on the slider.


Note: We don’t recommend using DEXA scan, Bod Pod, underwater weighing, or any other method of measuring body fat that requires the use of special devices only available at professional facilities. While these might be somewhat more accurate than other methods, you can’t use them each week, so you should choose an at-home method instead.


For detailed instructions on how to correctly measure your body fat using these methods and tips to improve accuracy for each, read our body fat article or watch this video.