Body mass and fat percentage are two parameters used to monitor progress with fitness goals. Understanding body mass is not all that complicated. You basically have two types of mass on your body --fat mass and lean body mass. All the material other than fat is lean body mass. This includes muscles, bones, connective tissue and fluids. To calculate your body mass, you must first calculate your body fat percentage. The most noninvasive way to do this is with a hand-held body fat analyzer. This uses a bioelectrical impedance signal to measure the subcutaneous fat under your skin.
Step 1
Wake up in the morning and step onto the scale without wearing any clothes. Use the bathroom before you do this. Make a note of your weight.
Step 2
Stand with your back to a wall in bare feet to get your accurate height. Place a small line on the wall at the top of your head with a pencil. Use a tape measure to measure your height. Note your height.
Step 3
Take out your body fat analyzer and press the "On/Off" button. Answer all the questions that the computer asks once the digital screen turns on. It will ask for your height, weight, age, activity level and gender.
Step 4
Grasp the galvanized handles with your hands and stand with your feet about shoulder-width apart. Extend your arms straight out in front of your body and press the "Start" button with your thumb. Hold the analyzer with moderate pressure and wait for your body fat percentage to appear on the screen. It will take about 7 seconds.
Step 5
Determine your fat mass. Multiply your body fat percentage by your total body weight. Use 220 lbs. and 15 percent for an example. The equation would be 220 x 0.15 and your fat mass would be 33 lbs.
Step 6
Calculate your lean body mass. Subtract your fat mass from your total weight to make this determination. Using the above example, the equation would be 220 - 33 and your lean body mass would be 187 lbs.
Tips and Warnings
- If you check your body fat any time other than in the morning, make sure you do not eat or drink for two hours beforehand to get a more accurate reading. You can also get bioelectrical impedance scales to measure your body fat. Simply step onto the scale in bare feet and wait for your body fat percentage to appear.
Things You'll Need
- Scale
- Tape measure
- Body fat analyzer
- Pencil
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