The amount of fat in your body indicates your general level of fitness, and it's a factor in assessing your risk of coronary heart disease. You will commonly use your body fat percentage to assess your progress in a fitness program. You can calculate your body fat percentage by yourself with a few simple body measurements. Each gender uses a specific procedure due to differences in body fat distribution.
Body Fat Calculation for Women
Step 1
Measure the circumferences of your wrist, hips and forearm with a tape measure that uses inches. Make all of these measurements at the widest point.
Step 2
Measure the circumference of your waist at the level of your navel. Make this measurement in inches.
Step 3
Weigh yourself in pounds on a scale.
Step 4
Calculate your lean body weight from your measurements. The following formula from Dave Draper provides this calculation: Lean Body Weight = 8.987 + (wrist / 3.14) -- (0.249 x hips) + (0.434 x forearm) -- (0.157 x waist) + (0.732 x weight).
Step 5
Assume for this example that your wrist measures 6 inches, your hips measure 39 inches and your forearm measures 9.5 inches. You have a 29-inch waist and weigh 124 lb. Your lean body weight is 8.987 + (6 / 3.14) -- (0.249 x 39) + (0.434 x 6) -- (0.157 x 29) + (0.732 x 124) = 90 lb.
Step 6
Derive your body fat percentage from your lean weight. This calculation uses the following formula: ((body weight - lean body weight) / body weight) x 100. Your body fat percentage is ((124 - 90) / 124) x 100 = 24.4 percent.
Body Fat Calculation for Men
Step 1
Measure the circumference of your waist at the level of your navel. Make this measurement in inches.
Step 2
Weigh yourself in pounds with a scale.
Step 3
Calculate your lean body weight from your measurements. The following formula from Dave Draper provides this calculation: Lean Body Weight = 94.42 -- (4.15 x waist) + (1.082 x weight).
Assume for this example that you have a 33-inch waist and weigh 184 lb. Your lean body weight is 94.42 -- (4.15 x 33) + (1.082 x 184) = 157 lb.
Step 4
Derive your body fat percentage from your lean weight. This calculation uses the following formula: ((body weight - lean body weight) / body weight) x 100.
Assume for the example that your body weight is 184 lb. and your lean body weight is 157 lb. Your body fat percentage is ((184 - 157) / 184) x 100 = 14.7 percent.
Things You'll Need
- Tape measure
- Bathroom scale
- Calculator
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