The percentage of your body weight that comes from fat is a more meaningful measure of your general fitness than your total body weight. A person who is very fit may actually weigh more than a sedentary person when the extra weight is due to muscle. A variety of methods exist for estimating your body fat percentage. You can measure your fat percentage at home by taking a few body measurements and entering them into a standard formula.
Step 1
Make measurements that require a tape measure. This includes your waist measurement at the navel for both genders. Women must also measure their hips, wrist and forearm at their widest points. All measurements must be in inches.
Step 2
Weigh yourself with a bathroom scale in pounds. Your body fat percentage will be more accurate if you weigh yourself when you first wake up. Your water weight should be at its lowest level at this time.
Step 3
Use a calculator to calculate lean body mass for females. This calculation uses the equation (0.732 x weight) - (0.157 x waist) - (0.249 x hips) + (wrist / 3.14) + (0.434 x forearm) + 8.987. This example assumes that you weigh 134 lbs. and have a 33-inch waist. Your hips measure 37 inches, your wrist measures 6 inches and your forearm measures 9.5 inches. Your lean body mass is (0.732 x 134) - (0.157 x 33) - (0.249 x 37) + (6 / 3.14) + (0.434 x 9.5) + 8.987 = 99 lbs.
Step 4
Compute lean body mass for males. This calculation uses the equation (1.082 x weight) - (4.15 x waist) + 94.42. This example assumes you weigh 192 lbs. and have a 31-inch waist. Your lean body mass is therefore (1.082 x 192) - (4.15 x 31) + 94.42 = 174 lbs.
Step 5
Derive your body fat percentage from your lean body mass. This calculation requires you to use the following equation: (weight - lean body mass) x 100 / weight. This example assumes you weigh 134 lbs. and have a lean body mass of 99 lbs. Your body fat percentage is (134 - 99) x 100 / 134 = 26.1 percent.
Things You'll Need
- Tape measure
- Bathroom scale
- Calculator
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