You can measure your percentage of body fat from your weight and some body circumferences. The specific measurements depend on your gender and will provide a quick estimate of the percentage of your body weight that's due to fat. Your body fat percentage is a common measure of your general fitness and is typically more meaningful than just your body weight. A common use of your body fat percentage is to illustrate your progress in a fitness program.
Step 1
Measure your waist at your navel in inches. Weigh yourself on a scale in pounds. Perform these measurements in the morning when your water weight is at its lowest level.
Step 2
Make additional measurements for females in inches. Measure your wrist, forearm and hips. Take your forearm and hip measurements at their fullest points. Take your wrist measurement at its narrowest point.
Step 3
Compute your lean body weight if you're female. This requires you to use the following equation: (B x 0.732) - (W x 0.157) + (R / 3.14) + (F x 0.434) - (H x 0.249) + 8.987. Your body weight is B, your waist measurement is W, your wrist measurement is R, your forearm measurement is F and your hip measurement is H. Assume that you weigh 142 lbs. and have a 32-inch waist. Your wrist measures 7 inches, your forearm measures 9 inches and your hips measure 37 inches. Your lean body weight is therefore (142 x 0.732) - (32 x 0.157) + (7 / 3.14) + (9 x 0.434) -- (37 x 0.249) + 8.987 = 105 lbs.
Step 4
Calculate your lean body weight if you're male. This requires you to use the following equation: (B x 1.082) -- (W x 4.15) + 94.42 where B is your body weight and W is your waist measurement. Assume you weigh 171 lbs. with a 34-inch waist. Your lean body weight is (171 x 1.082) -- (34 x 4.15) + 94.42 = 138 lbs.
Step 5
Derive your percentage of body fat. This requires you to use the following equation: (total body weight - lean body weight) / (total body weight) x 100. A person weighing 142 lbs. with a lean body weight of 147 lbs. has a body fat percentage of (142 - 105) / 142 x 100 = 26.1 percent.
Things You'll Need
- Scale
- Tape measure
- Calculator
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