Body fat percentage is the percentage of your total body weight that comes from fat. Fitness enthusiasts and trainers frequently use this percentage to assess one's physical fitness. You can calculate your body fat percentage at home with a few simple measurements and formulas. However, keep in mind that each gender uses a separate procedure to calculate body fat percentage due to differences in fat distribution.
Body Fat Calculation for Women
Step 1
Take your measurements in inches. Weigh yourself in pounds with a scale. Measure the circumference at level of your navel in inches. Measure the circumferences of your forearm, wrist and hips at the widest points.
Step 2
Compute your lean body mass. The following equation from Dave Draper calculates lean body mass for women: lean body mass = (0.732 x weight) -- (0.157 x waist) + (0.434 x forearm) + (wrist / 3.14) -- (0.249 x hips) + 8.987.
Let's say you weigh 129 pounds and have a waist measurement of 31 inches. Your forearm measures 9 inches, your wrist measure 6.5 inches and your hips measure 37 inches. Your lean body mass would be (0.732 x 129) -- (0.157 x 31) + (0.434 x 9) + (6.5 / 3.14) -- (0.249 x 37) + 8.987 = 95 pounds.
Step 3
Convert your lean body mass to a body fat percentage by using the following equation: (total weight - lean body mass) / (total weight) x 100.
Assume you weigh 129 pounds, and your lean body mass is 95 pounds. Your body fat percentage is (129 - 95) / (129) x 100 = 26.4 percent.
Body Fat Calculation for Men
Step 1
Take your measurements. Weigh yourself in pounds with a scale. Measure the circumference at level of your navel in inches.
Step 2
Compute your lean body mass. The following equation from Dave Draper calculates lean body mass for men: lean body mass = (1.082 x weight) -- (4.15 x waist) + 94.42.
Assume you weigh 177 pounds and have a waist measurement of 33 inches. Your lean body mass is therefore (1.082 x 177) -- (4.15 x 33) + 94.42 = 149 pounds.
Step 3
Convert your lean body mass to your body fat percentage by using the following equation: (total weight - lean body mass) / (total weight) x 100.
Assume you weigh 177 pounds, and your lean body mass is 149 pounds. Your body fat percentage is (177 - 149) / (177) x 100 = 15.8 percent.
Things You'll Need
- Bathroom scale
- Tape measure
- Calculator
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