Knowing your total body fat is useful for many reasons. Carrying around extra fat can lead to health risks such as heart disease, type 2 diabetes and sleep apnea. Nevertheless, fat is an essential part of your body: for insulation, protection of organs and a source of energy. If you are on a weight loss program already, you can determine how much weight it would be healthy for you to lose. There are several ways to measure your fat, but body measurements are one of the easiest at-home methods.
Female Formula
Step 1
Weigh yourself on a reliable scale and multiply by 0.732. Add 8.987 to your number.
Step 2
Measure your wrist at its widest point with a tape measure. Divide the number by 3.140.
Step 3
Measure your waist at your bellybutton. Multiply by 0.157.
Step 4
Measure your hips at the widest point, and multiply by 0.249.
Step 5
Measure your forearm at the widest section. Multiply by 0.434.
Step 6
Add the totals for the first five steps to calculate your lean body mass. Subtract your lean body mass from your total body weight to find your body fat weight. Calculate your total body fat percentage with this formula: (Body Fat Weight x 100) / total body weight.
Male Formula
Step 1
Weigh yourself using a reliable scale and multiply by 1.082. Add 94.42 to the number.
Step 2
Measure your waist at your bellybutton, and multiply by 4.15.
Step 3
Add the numbers from Steps 1 and 2 to calculate your lean body mass. Subtract your lean body mass from your total weight to find your body fat weight. Calculate your body fat percentage using this formula: (Body Fat Weight x 100) / total body weight.
Tips and Warnings
- Ask a friend for help with the measurements to ensure accuracy.
- Body measurements are a quick and easy way to estimate your body fat percentage, but this is not the most accurate test. Consult your health professional for concerns about your body fat percentage.
Things You'll Need
- Tape measure
- Calculator
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