The body consists of fat and lean body mass (LBM). Your lean body mass consists of everything other than fat such as bones, cartilage, fluids, skin, ligaments, tendons and muscles. So in actuality, the determination you want to make is how much fat you have in relationship to your lean mass. Knowing this information will allow you to see where progress is being made and if you need to make any adjustments with your diet and exercise habits.
Step 1
Track your weight. Step onto a scale first thing in the morning on an empty stomach and after using the bathroom. Wear as little clothing as possible to be accurate.
Step 2
Measure the amount of fat at three sights with a skinfold caliper. If you are male, pinch your skin halfway between your nipple and armpit on the right side of your body. Use your left hand to do this. Make this pinch with your index finger and thumb, and be sure you do not get any muscle. Place the calipers right in the center of the skinfold and track the measurement. Repeat this process with a vertical pinch one inch to the right of your navel. Finish by making a vertical pinch right in the center of your thigh. Track all the readings. If you are female, do a vertical pinch in the center of your tricep, a diagonal pinch right above your hip bone (suprailiac) and a vertical pinch in the center of your thigh. Use a partner to get your tricep reading.
Step 3
Strive for accuracy by repeating your skinfolds. After you have gone through your three sites, repeat them two more times again in the same order. Track your results for all these readings.
Step 4
Add your skinfolds together to get an average. As an example, if your measurements were 8mm, 9mm and 10mm for your chest skinfold, then your average will be 9mm. Do this with your other two skinfolds. Add these three numbers together and divide by three to get an average total skinfold reading. Take this number and compare it to the chart that comes with your caliper. This will give you your body fat percentage.
Step 5
Determine your lean body mass. Take your body fat percentage and multiply it by your weight. For example, if you weigh 190 lbs. and your body fat is 10 percent, you have 19 lbs. of fat. Subtract this from 190 and you get 171 lbs. This is your lean body mass.
Tips and Warnings
- Do your skinfolds from a standing position and make them all on your right side. If you choose to keep rechecking your body fat percentage and LBM periodically, always do it the same time of day, under the same variables. The best time to do it is in the morning on an empty stomach. You should also avoid testing right after exercise sessions.
Things You'll Need
- Scale
- Skinfold caliper
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