Body fat percentage is a good indicator of your general level of fitness. You may find that your total body weight changes little when you begin a fitness program because you can lose fat as you gain muscle. You can estimate your body fat percentage by taking a few body measurements with a tape measure. This calculation will allow you to monitor your progress in a fitness program.
Step 1
Measure the circumference of your waist at navel level with a tape measure that uses inches. Women must also measure the circumference of their wrist, hips and forearm at their fullest points.
Step 2
Weigh yourself with a bathroom scale that uses pounds. Perform this measurement when you first wake up so that your water weight will be at its lowest level.
Step 3
Calculate your lean body weight if you’re female. This calculation uses the equation (0.732 x weight) - (0.157 x waist measurement) + (wrist measurement / 3.14) - (0.249 x hip measurement) + (0.434 x forearm measurement) + 8.987.
Assume you have a body weight of 132 lbs., a waist measurement of 33 in., a wrist measurement of 6.5 in., a hip measurement of 41 in. and a forearm of 10 in. Your lean body weight is (0.732 x 132) - (0.157 x 33) + (6.5 / 3.14) - (0.249 x 41) + (0.434 x 10) + 8.987 = 89 lbs.
Step 4
Compute your lean body weight if you’re male. This calculation uses the equation (1.082 x weight) - (4.15 x waist measurement) + 94.42.
Assume you weigh 174 lbs. and have a 34-in. waist. Your lean body weight is (1.082 x 174) - (4.15 x 34) + 94.42 = 142 lbs.
Step 5
Find your body percentage using the equation (total weight - lean body weight) / (total weight) x 100.
Assume your total weight is 132 lb. and your lean body weight is 89 lb. Your body fat percentage is therefore (132 - 89) x 100 / 132 = 32.6 percent.
Things You'll Need
- Tape measure
- Bathroom scale
- Calculator
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