Do you want to know how much fat mass you have?

A simple eye estimate can work well enough that you need neither special tools nor specific tests. And, while I know it sounds weird, it’s a quicker and more effective way to have a weight scale (or impedance scale).

There are too many models of these scales and from personal experience I tell you that it is difficult to find good impedance scales, which give constant values ​​of fat mass, that is, they respond well to the repeatability of the data.

If I do 3 weighings and my fat mass fluctuates by 3 or 4 percentage points from one weigh to the next, there is clearly something wrong.

At the moment, these scales continue to be all the rage, but in addition to being inaccurate, they often have an algorithm that refers to average parameters of the human body (and not specifically ours).

You have to spend a little bit of money, more than double that of a normal scale, to have something sophisticated, and I recommend that you just leave it alone. 
So I show you 2 simple ways to have an “acceptable” estimate of your fat mass without necessarily having the scale or doing specific tests.

HOW MUCH FAT MASS DO YOU HAVE? DISCOVER IT IN TWO WAYS

1. The first method requires one meter for women and one meter plus a normal scale for men.
   Start by measuring the circumference of your waist, a few centimeters above the navel, at the thinnest point of your waist.
   Then measure the circumference of the hips: here the tape measure should be positioned at the height of mid buttock, at the point of maximum expansion of the buttocks.
   Now: if you are a woman, you must then measure your height and consider your age and weight plus the circumference of the hips, which is done at the top of the thighs.
   If you are a man, your weight, the circumference of the hips, plus the pelvic circumference which is obtained by measuring the point where the trunk ends, just below the navel). At this point, the body density parameter (BD) is obtained.
   Here are the formulas:
    – Body density for men:  1.21142 + (0.00085 x body weight) – (0.00050 x pelvic circumference) – (0.00061 x hip circumference) – (0.0038 x waist circumference)
   – body density for women: 1.168297 – (0.002824 x waist circumference) + (0.000122098 x waist circumference squared) – (0.000733128 x hip circumference) + (0.0005190477 x height) – (0, 000216161 x age)
    – fat mass calculation: (495 / body density) – 450. 

   The number obtained must be considered as a percentage, that is, it is the percentage of our body’s fat mass.

2. The second method, on the other hand, is immediate. It takes a mirror and this photo.
   Undress, staying in underwear and look in the mirror, preferably whole. Then look at the examples of the bodies in this photo: as you can see, below each of them is a percentage.
   What shape does your body look like?
   For example, if you are quite toned and defined but of normal weight, perhaps as a woman you have a percentage of 22%. If you are normal weight, but your muscles cannot be distinguished when naked, maybe you are in 25% fat mass.
   Clearly this is a rough estimate, but it is useful to give you an idea.