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Body fat scalesThe right body fat scales can provide a cost-effective and convenient way of measuring body fat. The right body It's best to get fat scales are ones which that measure from both the hands and feet, rather than from either the feet or hands alone. Also, consider [[Skulpt]] which is an alternative way of measuring body fat. =How they workThey Work=These Bioelectrical Impedance Analysis (BIA) scales use an imperceptible electrical signal to calculate the amount of water in the bodyand thus estimate body fat. From this Total Body Water (TBW), it is possible BIA compares the electrical resistance of a direct current to an alternating current. The direct current does not penetrate the cell walls whereas the alternating current does. This creates a difference that allows an estimate body fatof extracellular water. ==Two or Four Electrodes==BIA scales either have two electrodes that measure from the feet, or four electrodes that measure from both the hands and the feet. You can see in the image images below the path electricity takes with scales that measure via feetonly compared with when measurements are from the hands and feet. I would not recommend any BIA scales that measure from the feet only. There are also BIA devices that measure from the arms only, but these suffer from similar problems.<jfs id="B00006WNPU" noreferb="true"/>{| class="wikitable" |- valign="top"|[[File:Human Figure Lower.jpg|none|thumb|300px|The path taken by body fat scales that only measure between the feet.]]By comparison, you can see the path taken when measurements are from the hands and feet. |[[File:Human Figure Full.jpg|none|thumb|300px|The path taken by body fat scales that measure from the hands and feet.]]|}=Recommended scales – Omron HBF-510=Segmental==Having tried several Most body fat scales I would highly recommend treat the Omron HBF-510body is a single cylinder with uniform resistance. Unfortunately, which retails for about $60-$65 on [http://go.fellrnr.com?id=35454X937677&xs=1&url=www.amazon.com%2FOmron-HBF-510W-Composition-Monitor-Scale%2Fdp%2FB001IV61J4 Amazon.com]. The scales measure from both because the hands arms and feet providing reasonable accuracy for relatively low costlegs are thinner than the trunk they contributed disproportionate amount of resistance.[[File:Omron HBF-510.jpg|none|thumb|200px|The most cost effective Typically arms and legs are about 5 to 20% of body fat scaleweight, but form about half of the overall resistance, while the [http://go.fellrnr.com?id=35454X937677&xs=1&url=www.amazon.comtrunk contains 50%2FOmron-HBF-510W-Composition-Monitor-Scale%2Fdp%2FB001IV61J4 Omron HBF-510].]]To use the scales you simply step on them holding of the handset with your arms at 90°. After a few seconds these scales will display your weight, body fat mass and other metrics. [[File:Omron HBF-510 correct posture.jpg|none|thumb|200px|The correct posture.]]It's important contribute only 5 to get the posture just right, as even small variations in the position 10% of your arms can make a significant change to the readingoverall resistance.[[File:Omron HBF-510 posture errors.jpg|none|thumb|400px|Posture errors.]] =Worth considering – Tanita BC-601=The Tanita BC-601 is a much more expensive set of body fat scales. In addition to measuring from A segmental scale on the hands and feetother hand, the scales use dual frequencies (see below) for greater accuracy. They also segment segments the body up into five compartmentscylinders, two for the arms, two to for the legs, and one for the trunk, giving body higher accuracy. ==Single or Dual Frequency==Body fat readings for each compartment. The scales also write the measurements to use a flash memory card for direct transfer small, high frequency electrical signal to computerestimate body fat. SadlyIt's been known for some time that using more than one frequency can improve accuracy, the but consumer grade scales are did not sold directly the US and I imported mine from the UK which was expensive and remarkably time-consumingsupport dual frequency until 2017. With shipping I paid 185 GBP ($280) from [http://www.scalesexpress.com/ http://www.scalesexpress.com]Typically, who messed up shipping the alternating current is around 50 kHz, with dual frequency scales took nearly 2 months to be deliveredadding in 6. Given the price it's difficult to recommend the scales over the Omron scales. Tanita do sell other segmental scales in the US, such as the BC-558 Ironman, but these retail 25 kHz for over $350 and don't write to memory cardimproved accuracy.[[File:Tanita BC-601.jpg|none|thumb|200px|Tanita BC-601.]] =Accuracy issuesIssues=Hydration can have a significant impact on the reading, so readings need to be taken at the same time of day with the same level of hydration. The [[Book Review - The 4 Hour Body|4 Hour Body]] recommend recommends drinking 1.5 liters (3 pints) of water, waiting 30 minutes, urinating and then taking a measurement. I have found that with the whole body scales I can simply measure when I wake in the morning and I get a consistent enough reading to not require this hydration procedure. The biggest problem for an athlete is that BIA is particularly inaccurate when fat free mass, including [[Glycogen]], changes<ref name="BIA1"/><ref name="BIA2"/>. I've noticed that the day after a long run, the scales claim a much larger loss of body fat than is reasonable. Studies have shown that obesity is underestimated with many body fat scales.==Optimizing Accuracy==My approach to optimizing my scales accuracy is average and calibrate. My Tanita BC-601 scales offer several activity levels, so I find the level that matches a more accurate body fat measurement such as a [[DEXA| DEXA Scan]]. I then use an average of a week's readings to even out any hydration errors. ==Posture and Accuracy=Details=Body fat With BIA scales work by comparing it's important to get the posture just right, as even small variations in the electrical resistance position of your arms can make a direct current significant change to alternating currentthe reading. You must hold the handset with your arms at 90° with your elbows straight. {| class="wikitable" |- valign="top"[[File:Omron HBF-510 correct posture. jpg|none|thumb|x300px|The direct current does not penetrate the cell walls whereas the alternating current doescorrect posture.]][[File:Omron HBF-510 posture errors.jpg|none|thumb|x300px|Posture errors.]]|}=Glycogen Changes=One study<ref name="ShioseYamada2018"/> concluded that changes in [[Glycogen]] storage shouldn't change body fat estimates using bioimpedence. This creates =Recommended Scales=I have tried a difference that allows an estimate number of extracellular water. Typically scales over the years and I believe the alternating current Omron HBF-516 is around 50 kHzthe best value for money, with dual frequency but the Tanita Segmental scales adding in 6.25 kHz may worth the extra cost for their improved accuracy. Single frequency I would avoid any scale that only measures via your feet. ==Best Value - Omron HBF-516==The Omron HBF-516 offers great value for money and are one of the cheapest BIA scales generally treat that measure from the hands and feet. It's not segmental, so you only get an overall body is a fat estimate, and it's only single cylinder with uniform resistancefrequency, but it's really cheap. Unfortunately because the arms and legs are thinner In fact, it's cheaper than the trunk they contributed disproportionate amount of resistance. Typically arms and legs are about 5 to 20% a lot of feet-only body weightfat scales, though unlike Tanita scales, but form about half it's not FDA approved. There's no recording of the overall resistancedata, while so you'd need to write down the trunk contains 50% of results to track your weight and fitness. There's a 180-day memory, so at least you wouldn't have to do that every day, but I'd still recommend transferring the body mass and contribute only 5 data to 10% something that will graph your data. Omron makes a few variants of this scale, such as the overall resistanceHBF-514C, HBF-510W (white, no memory). Dual frequency {{BuyAmazon| AZN=omron body fat scales on }}==Segmental - Tanita FitScan BC-601FS==The BC-601F is one of the other hand segment the body up into five cylinderscheaper Tanita single-frequency, two for the arms to for the legs segmental BIA scales and one for the trunkit will record your data onto an SD card. This is far less convenient than a Smartphone app, giving much higher accuracybut it's a lot better than writing things down each day.<jfs id=WiFi Scales"B016APIYQK" noreferb="true"/>.The [[httpFile://wwwTanita FitScan BC-601FS.withings.com/en/bodyscale Withings body fat scalejpg|center|thumb|300px|]] ==The Best – Tanita RD-545IM==The Tanita RD-545IM is noteworthy because it is Wi-Fi enabled. This allows it to upload the data directly to the Internet where it can be viewed on any web browserfirst consumer grade dual frequency segmental scale. This makes it easy to visualize The dual frequency gives increased accuracy, and track the changes in your weight RD-545IM even claims to estimate Muscle Quality and body fatmeasure resting heart rate. The RD-545IM uses a smartphone app, which is nicer than an SD card. Unfortunately , the scales only measure between the feetRD-545IM is not yet released, and so their but should be available soon. [[File:RD-545IM.jpg|center|thumb|300px|]]==Comparison Table=={| class="wikitable" style="margin-left: auto; margin-right: auto; border: none;"! ! Omron MBF-516! Tanita BC-601FS! Tanita RD-545IM|-| Whole body fat accuracy is limited.| Yes| Yes| Yes|-| Segmental| No| Yes| Yes|-| Dual Frequency| No| No| Yes|-| Capacity| 330 Lb| 330 Lb| 440 Lb|-| Weight| Yes| Yes| Yes|-| BMI| Yes| No| Yes|-| Body Fat %| Yes| Yes| Yes|-| Muscle Mass| Yes| Yes| Yes|-| Water %| No| Yes| Yes|-| Bone Mass| No| Yes| Yes|-| Visceral Fat| Yes| Yes| Yes|-| Fat % per limb| No| Yes| Yes|-| Muscle Mass per limb| No| Yes| Yes|-| Muscle Quality| No| No| Yes|-| Data recording| Memory| SD Card| Smartphone App|}