It is necessary for the human body to have some fat. Fat cushions the organs and insulates bodily systems. Excess body fat, however, has detrimental effects on general well-being, such as contributing to heart disease and hindering athletic abilities. Knowing your body fat percentage can indicate whether you need to lose excess, unhealthy fat and helps you track muscle loss through illness or aging. Use information about your body fat percentage as motivation to lose weight and become more fit through diet and exercise.
Step 1
Weigh yourself and record your weight. This is your total weight. Multiply this number by 0.732 and add 8.987 if you are female. If you are male, multiply your weight by 1.082 and add 94.42. This is your adjusted weight figure.
Step 2
Measure your waist at the navel. If you are female, multiply your waist measurement by 0.157. If you are male, multiply by 4.15. This is your waist figure.
Step 3
Measure your wrist, hip and forearm at their widest points if you are female. If you are male, you do not need these measurements. Divide your wrist measurement by 3.140. This is your wrist figure. Multiply your hip measurement by 0.249. This is your hip figure. Multiply your forearm measurement by 0.434. This is your forearm figure.
Step 4
Calculate your lean body mass if you are male by subtracting your waist figure from your adjusted weight figure. This is your lean body mass. If you are female, calculate your lean body mass by adding your adjusted weight figure, wrist figure and forearm figure together. Subtract your waist figure from the total and subtract your hip figure to get your lean body mass.
Step 5
Determine your body fat weight by subtracting your lean body mass from your total weight. Multiply your body fat weight by 100 and then divide the result by your total weight. This is your body fat percentage. This step is the same for both females and males.
Tips and Warnings
- These calculations are approximations only. Your doctor's office or local fitness center will have machines that can calculate your body fat percentage. Many online calculators will perform this math for you.
- Do not begin a diet or exercise program without the advice of a health care professional.
Things You'll Need
- Measuring tape
- Calculator
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