A variety of methods exist for measuring your body fat percentage. The simplest of these methods requires you to make a few body measurements and plug these values into a formula to get your lean body mass. You may then convert your lean body mass into your body fat percentage. This is a common procedure for calculating your body fat percentage at home when you wish to chart your progress in a weight loss program.
Step 1
Perform the measurements needed for both males and females. Weigh yourself in pounds and measure your waist at the navel in inches. Perform this step when you first wake up so that your weight will be at its lowest level of the day.
Step 2
Make measurements required only for females. Measure your wrist at the narrowest point. Measure your hips and forearm at the widest point. All of these measurements must be in inches.
Step 3
Calculate your lean body mass if you're female. This requires you to use the following formula: (weight x 0.732) -- (waist x 0.157) + (wrist / 3.14) -- (hips x 0.249) + (forearm x 0.434) + 8.987. This example assumes you weigh 144 lb. Your waist measurement is 32 inches, your wrist measurement is 6.5 inches, your hips measure 38 inches and your forearm measures 9.5 inches. Your lean body mass is (144 x 0.732) -- (32 x 0.157) + (6.5 / 3.14) -- (38 x 0.249) + (9.5 x 0.434) + 8.987 = 106 lb.
Step 4
Compute your lean body mass if you're male. This requires you to use the following formula: (weight x 1.082) - (waist x 4.15) + 94.42. This example assumes you weigh 172 lbs. and waist measurement of 33 inches. Your lean body mass is (172 x 1.082) - (33 x 4.15) + 94.42 = 144 lb.
Step 5
Derive your body fat percentage from your lean body mass. This calculation uses the formula (weight - lean body mass) x 100 / (weight). This example assumes you weigh 144 lb. and have a lean body mass of 106 lb. Your body fat percentage is (144 - 106) x 100 / 144 = 26.4 percent.
Things You'll Need
- Scale
- Tape measure
- Calculator
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