The percentage of your body weight that comes from fat is known as your body fat percentage. You can calculate your body fat percentage with a standard formula that uses a few simple measurements of your body. The specific procedure for the calculation of your body fat percentage depends upon your sex. Body fat percentage is typically a good method of monitoring your improvement when you begin a fitness program.
Step 1
Weigh yourself in pounds with a scale when you first get up. This will make the calculation of your body fat percentage more accurate because your water weight will be at its lowest level of the day.
Step 2
Make measurements with a tape measure that uses inches. Women will need to measure their wrist, hips and forearm. Your wrist measurement must be at its thinnest point. Your hip and forearm measurements need to be at their fullest points. People of both sexes will need to measure their waist at the navel.
Step 3
Compute your lean body weight if you're male. Use the formula (weight x 1.082) - (waist x 4.15) + 94.42. Assume for this example that you weight 179 lbs. and have a 36-inch waist. Your lean body weight is (179 x 1.082) - (36 x 4.15) + 94.42 = 139 lbs.
Step 4
Derive your lean body weight if you're female. Use the formula (weight x 0.732) - (waist x 0.157) + (wrist / 3.14) - (hips x 0.249) + (forearm x 0.434) + 8.987. Assume for this example that you weigh 137 lbs. and your waist measures 29 inches. Your wrist measures 7 inches, your hips measure 41 inches and your forearm measures 10 inches. Your lean body weight is (137 x 0.732) - (29 x 0.157) + (7 / 3.14) - (41 x 0.249) + (10 x 0.434) + 8.987 = 102 lbs.
Step 5
Calculate your body fat percentage from your lean body weight. Use the formula (total body weight - lean body weight) / (total body weight) x 100. Assume for this example that you weigh 179 lbs. and have a lean body weight of 139 lbs. You have (179 - 139) x 100 / 179 = 22.3 percent body fat.
Things You'll Need
- Scale
- Tape measure
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