Body fat is the percentage of your total body weight that is comprised of fat tissue, compared to the percentage made up of bones, organs, blood and lean muscle tissue. High body fat percentages may put you at risk for heart disease and other problems. Knowing your body fat percentage can help you determine weight loss goals by giving you information about how much fat your body carries, according to the Health Central website. Measuring body fat at home is a relatively simple task that most people should be able to complete in under 10 minutes.
Body Fat for Men
Step 1
Step on a weight scale and record your weight with a pencil on a piece of paper. Multiply your body weight by 1.082, and add 94.42 to the result. Write down this number, which is your body weight factor.
Step 2
Place the end of a tape measure at the center of your waist below your navel. Wrap the tape measure around your waist and record the measurement where it meets the end.
Step 3
Multiply your waist measurement by 4.15 and record the result. This is your waist measurement factor.
Step 4
Subtract the waist measurement factor from the body weight factor. Record this number, which is your lean body mass.
Step 5
Subtract your lean body mass from your total body weight and record the result. This is your body fat weight.
Step 6
Multiply your body fat weight by 100. Divide the result by your total body weight. This is your body fat percentage.
Body Fat for Women
Step 1
Step on a weight scale and record your total body weight. Multiply your total body weight by 0.732, then add 8.987. Write down the result. This is your weight factor.
Step 2
Use a tape measure to find the circumference of your wrist at the widest point. Divide this measurement by 3.140 and record the result. This is your wrist measurement factor. Measure your waist with a tape measure. Multiply the measurement by 0.157 and write down the result. This is your waist measurement factor.
Step 3
Use a tape measure to find the circumference of your hips at the fullest point. Multiply by 0.249 and record the result. This is your hip measurement factor. Measure your forearm at the fullest point and multiply by 0.434. This is your forearm measurement factor.
Step 4
Add the body weight factor and the forearm measurement factor, then subtract the wrist, waist and hip measurement factors. This is your lean body mass. Subtract this number from your total body weight to find your body fat weight.
Step 5
Multiply your body fat weight by 100, then divide the result by your total body weight to obtain your body fat percentage.
Tips and Warnings
- If you are using body fat measurements as part of weight loss charting, wait at least one month between measurements. This can help ensure that changes in your body fat percentage are meaningful.
Things You'll Need
- Weight scale
- Pencil
- Paper
- Measuring tape
- Calculator
Member Comments