Your percentage of body fat refers to the fraction of your total body weight that comes from fat. Physicians commonly use it to evaluate your general level of fitness. Body fat percentage is generally a more helpful measure of fitness than total body weight since it takes your body composition into account. This procedure will require only a few measurements in order to estimate your body fat percentage. You should make these measurements when you first wake up so that your water weight is at its lowest level.
Step 1
Take the measurements that you need for both genders. Measure your waist at the navel to get the circumference of your waist in inches. Weigh yourself with a scale to get your weight in pounds.
Step 2
Make additional measurements if you're female. Measure the circumference of your hips and forearm at their widest points. Take your wrist measurement at the narrowest point. Ensure that these measurements are all in inches.
Step 3
Calculate the lean body weight for males with the following formula: (body weight x 1.082) - (waist measurement x 4.15) + 94.42. Assume you have a waist measurement of 33 inches and weigh 174 lbs. Your lean body weight is (173 x 1.082) - (33 x 4.15) + 94.42 = 145 lbs.
Step 4
Compute the lean body weight for females with the following formula: (body weight x 0.732) - (waist measurement x 0.157) - (hip measurement x 0.249) + (forearm measurement x 0.434) + (wrist measurement / 3.14) + 8.987. Assume you weigh 139 lbs. and have a waist measurement of 26 inches. Your hips measure 36 inches, your forearm measures 9 inches and your wrist measures 6 inches. Your lean body weight is (139 x 0.732) - (26 x 0.157) + (9 x 0.434) - (36 x 0.249) + (6 / 3.14) + 8.987 = 104 lbs.
Step 5
Derive your percentage of body fat. This calculation is made with the formula (body weight - lean body mass) x 100 / (body weight). Assume you weigh 173 lbs. and have a lean body mass of 145 lbs. Your percentage of body fat is (173 - 145) x 100 / 173 = 16.2 percent.
Things You'll Need
- Scale
- Tape measure
- Calculator
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