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# Is Relative Fat Mass index (RFM) a better way to measure body fat?
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While many methods exist to measure fat including skin-fold calipers and hydrostatic weighing, the Body Mass Index (BMI) has been the most common way to measure body fat content.
The challenge with BMI has been its inability to separate fat mass and non-fat mass. According to Cedars-Sinai healthcare professionals, BMI measurements misclassify about 60% of women and 13% of men when used to determine if someone falls into the "obese" category. So, the measurement has been anything but precise.
But that changed in 2018, when a more accurate way to measure how much body fat a person carries was developed through a study by researchers at .
## **Relative Fat Mass Index (RFM) means more accuracy**
The study’s main authors Dr. Orison Woolcott and Dr. Richard Bergman named this new measurement for body fat simply the Relative Fat Mass Index, or RFM. The process is simple: you take your height and your waist circumference and plug them into a formula. The resulting number is roughly equal to your body fat percentage. Through their work, they discovered this formula was much more effective at predicting a person’s body fat percentage than the old BMI standard.
## **Two things to calculate your Relative Fat Mass (RFM)**
One of the great advantages of using RFM to measure your body fat percentage is its simplicity. You need only two things:
1. A simple tape measure, and
2. A basic formula
The beauty of RFM is that it can be determined with nothing more sophisticated than a tape measure and some simple math.
First, grab a tape measure and note your height and your waist numbers. For best results, take the tape measure to just above the top of your hip bone and wrap it around your body. Just make sure your measuring numbers are consistent, e.g. inches/inches or centimeters/centimeters.
Then, after you’ve got your numbers, put them into the simple formula below:
* Men: 64 – (20 x height/waist circumference) = RFM
* Women: 76 – (20 x height/waist circumference) = RFM
For example, if you’re a 6’ man with 34-inch waist, your formula would look like this;
{64 – (20 x 72”/ 34” = 42) = 22} Relative Fat Mass
You can evaluate your result by looking at a standard developed by the  below. However, it is always advisable to discuss your body fat ratio with your healthcare professional to ensure accuracy.
## **How to keep your body fat at a healthy level**
To keep your body fat ratio at a healthy level and free from diabetes and heart disease, you must take good care of yourself. This means practicing the time-tested combination of good nutrition and regular exercise. Of course, you should always consult with your healthcare provider before undertaking any diet or exercise program.
### Eat the right kind of foods:
* Maintain a regular diet of fresh vegetables and fruits
* Choose whole grains and lean sources of protein
* Drink water over sugary beverages
* Eliminate or limit processed foods including snacks such as chips, cookies and candy
* Keep an eye on your portion size
### Maintain a daily exercise program of 30 minutes for most days:
* Choose movement when possible throughout day; for example, take the stairs instead of an elevator when given the choice
* Consider a brisk walk
* Ride your bike or stationary bike
* Work in your yard
* Take a swim
* Lift weights
To learn more about the best way to measure your relative fat mass index including a health check at home, talk to your health care professional.
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# BMI: a simple method to estimate body fat
 Body Mass Index (BMI) is a person’s weight in kilograms divided by the square of height in meters. The index is based on a simple concept: the higher your BMI, the higher your risk for certain diseases. These include heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems, and certain cancers.
## **BMI compared to other methods measuring body fat**
Using BMI to get a measurement of body fat is easy. There are many  that allow you to input your height and weight for your result. The calculation, or online tool,  informs you of where your BMI fits within 4 different categories: *underweight, normal, overweight or obese.*
While BMI gives you a “ballpark” for your body fat, it is not the most accurate method. For instance, a bodybuilder, or an individual with a high level of muscle mass, could receive a result suggesting they are overweight or obese because BMI cannot distinguish between muscle weight versus fat weight. However, carrying 20 pounds of muscle does not have the same negative health impact as if those same 20 pounds were fat.
The challenge with other methods measuring body fat is that they are not always easily available. What’s more, they can be costly and require highly-skilled professionals to administer them. Some of these methods you may have heard of include: skin-fold thickness, underwater weight, bioelectrical impedance, dual-energy x-ray absorptiometry (DEXA), and air displacement plethysmography.
## **Increased heart problems and weight gain**
It's more important than ever to be aware of your individual level of body fat. As our lives have become increasingly digital, many people spend the majority of their day seated in front of a computer. In addition, the lack of regular exercise and poor eating habits can be attributed to a spike in obesity levels across the country.
Increased weight presents a health problem all by itself. However, when it’s combined with any of the following risk factors your heart becomes a serious target for other health challenges 
These risk factors include:
* High blood pressure (hypertension)
* High LDL cholesterol ("bad" cholesterol)
* Low HDL cholesterol ("good" cholesterol)
* High triglycerides
* High blood glucose (sugar)
* Family history of heart disease
* Physical inactivity
* Cigarette smoking
## **How to keep your BMI in the healthy range**
Keeping your BMI in a healthy range is based on a time-tested system. By following a healthy diet and exercise program, you have the keys to achieving and maintaining healthy weight throughout your life.
A safe and simple checklist to help you manage your weight include the following:
1. Getting optimal sleep,
2. Reducing stress,
3. Eating more fruits and vegetables,
4. Exercising daily
Of course, you should always talk with your health care provider first before beginning any exercise or weight loss program.
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