Your body fat mass is your percentage of body fat. Knowing how to calculate your body fat mass is important as too much body fat puts you at risk for several serious health conditions, including diabetes, heart disease and high cholesterol. Knowing your body fat mass will also assist you when dieting and exercising. Because exercise builds muscle, which itself weighs more than fat, using a scale to track your progress is often misleading. There is no test or calculation for body fat that is completely accurate. To increase accuracy, use multiple methods of calculating your body fat and watch for changes over time.
Step 1
Weigh yourself and write down your weight on a piece of paper or put it in a spreadsheet. For increased accuracy, weigh yourself in the morning before eating or drinking.
Step 2
Enter your height and weight into an online BMI calculator to determine your body mass index. Your BMI is the measure of your body fat based on your weight and height. According to the National Heart, Lung and Blood Institute, BMI is only accurate in adult men and women. BMI is not a reliable indication of body fat mass in athletes or those with a significant amount of muscle mass.
Step 3
Calculate your BMI by hand by multiplying your weight, in pounds, by 705. Divide that figure by your height in inches. Divide that number again by your height. For example, a woman who weighs 140 pounds and is 5' 4'' would have a BMI of 24 (140*705/64/64=24).
Step 4
Use a skin fold caliper to calculate your body fat mass. Place the calipers on specific areas of your body, such as on your triceps and abdomen, to measure the amount of subcutaneous fat you have. You then enter this number into an equation to provide your body fat percentage. The specific equation used depends on many factors, including age and gender. Therefore, consult your doctor or fitness trainer to determine the proper equation to use in your specific case. You can purchase calipers online or at some fitness centers and pharmacies.
Step 5
Visit your doctor to undergo a dual energy X-ray absorptiometry (DXA) test to measure your body fat mass and bone density. This test uses a painless scanner to measure bone and soft tissue. It is highly accurate but may cost some money.
Step 6
Call nearby universities and ask if they offer hydrostatic weighing. This test involves sitting on a scale inside of a large tank of water to determine body fat mass by calculating your weight underwater. The results are very accurate, and the test costs considerably less than a DXA scan.
Tips and Warnings
- Speak with your doctor if you have concerns about your body fat mass. A BMI between 25 and 29.9 is considered overweight, and a BMI of 30 or greater is considered obese. If your BMI falls into one of these categories, your doctor can offer advice on losing weight and reducing your risk of weight-related health conditions.
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