Your body fat percentage is that fraction of your body weight that comes from fat. You can determine your body fat percentage by measuring your weight and taking certain linear measurements depending on your gender. You should take these measurements when your water weight is at its lowest level, usually when you first wake up. People commonly use body fat percentage to assess progress in a fitness program.
Step 1
Weigh yourself on a scale that uses pounds. Measure your waist in inches with a tape measure. Ensure you measure your waist at the navel.
Step 2
Measure your hips, forearm and wrist in inches if you're female. Measure your hips and forearms at their widest points and your wrist at its narrowest point.
Step 3
Compute your lean body weight if you're female. This is given by the equation (0.732 x weight) - (0.157 x waist) - (0.249 x hip measurement) + (0.434 x forearm) + (wrist / 3.14) + 8.987. As an example, assume you have a 28-inch waist and weigh 134 lb. Your hips measure 37 inches; your forearm measures 10 inches; and your wrist measures 7 inches. Your lean body weight is therefore (0.732 x 134) - (0.157 x 28) - (0.249 x 37) + (0.434 x 10) + (7 / 3.14) + 8.987 = 109 lb.
Step 4
Derive your lean body weight if you're male. This is given by the equation (1.082 x weight) - (4.15 x waist) + 94.42. As an example, assume you have a 34-inch waist and weigh 177 lb. Your lean body weight is therefore (1.082 x 177) - (4.15 x 34) + 94.42 = 145 lb.
Step 5
Calculate your body fat percentage. This is given by the equation (body weight - lean body mass) / (body weight) x 100. Assume you weigh 134 lb. and have a lean body mass of 109 lb. Your percentage of body fat is (134 - 109) x 100 / 134 = 18.7 percent.
Things You'll Need
- Scale
- Tape measure
- Calculator
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