Body fat percentage refers to the percentage of total body weight that's due to fat. This is a common method of measuring your progress in a weight-loss or exercise program. You can calculate your lean body weight from your total body weight and a few other measurements that depend on your gender. You can then convert your lean body weight into your body fat percentage.
Step 1
Take your measurements in inches. Measure your waist at the navel. Measure your wrist, forearm and hips if you're female. Your wrist measurement must be at its narrowest point. Your forearm and hip measurements must be at their widest point.
Step 2
Get your weight in pounds when you first wake up. Water weight is minimal at this time, so this measurement provides the most accurate estimation of your body fat percentage.
Step 3
Determine your lean body mass for males. This calculation uses the equation (1.082 x weight) -- (4.15 x waist) + 94.42. Assume that you have a 35-inch waist and weigh 188 lbs. Your lean body mass is (1.082 x 188) -- (4.15 x 35) + 94.42 = 153 lbs.
Step 4
Compute your lean body mass for females. This calculation uses the equation (0.732 x weight) - (0.157 x waist) + (wrist / 3.14) + (0.434 x forearm) -- (0.249 x hips) + 8.987. Assume that you have a 27-inch waist and weigh 141 lbs. Your wrist measures 6 inches, your forearm measures 9 inches and your hips measure 39 inches. Your lean body mass is therefore (0.732 x 141) - (0.157 x 27) + (6 / 3.14) + (0.434 x 9) -- (0.249 x 39) + 8.987 = 104 lbs.
Step 5
Convert your lean body mass to your body fat percentage. This calculation uses the equation (body weight - lean body mass) x 100 / (body weight). Assume that you weigh 188 lbs. and have a lean body mass of 160 lbs. You have (188 - 153) x 100 / 188 = 18.6 percent body fat.
Things You'll Need
- Tape measure
- Scale
- Calculator
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