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Women
Step 1
Measure your body weight using a weight scale and record the result; for example, 140 pounds.
Step 2
Wrap a cloth tape measure around your wrist at its thickest point and record the girth; for example, 7 inches.
Step 3
Wrap the tape measure around your waist, level with your navel and record the result; for example, 28 inches.
Step 4
Measure around your hips at the widest point and record the result; for example, 38 inches.
Step 5
Measure around your forearm at the fullest point and record that number; for example, 10 inches.
Step 6
Enter your measurements in the following formula to calculate fat mass:
Fat Mass = Weight - [(Weight x 0.732) + 8.987 + (Wrist / 3.14) + (Waist x 0.157) + (Hip x 0.249) + (Forearm x 0.434)]
In the example, the formula would break down as follows:
Fat Mass = 140 - [(140 x 0.732) + 8.987 + (7 / 3.14) - (28 x 0.157) - (39 x 0.249) + (10 x 0.434)] Fat Mass = 140 - [102.48 + 8.99 + 2.23 - 4.4 - 9.71 + 4.34] Fat Mass = 140 - 103.93 Fat Mass = 36.07
Step 7
Divide your fat mass by your body weight and multiply by 100 to calculate percent body fat. In the example, 36.07 divided by 140 times 100 calculates a percent body fat of 25.76 percent.
Men
Step 1
Weigh yourself on a weight scale and record the result; for example, 220 pounds.
Step 2
Wrap a tape measure around your waist and record the amount; for example, 44 inches.
Step 3
Enter the results in the following formula to calculate fat mass:
Fat Mass = Weight - [(Weight x 1.082) + 94.42 - (Waist x 4.15)]
In the example, this formula calculates fat mass as follows:
Fat Mass = 220 - [238.04 + 94.42 - 182.6] Fat Mass = 220 - 149.86 Fat Mass = 70.14
Step 4
Divide your fat mass by your body weight. Multiply by 100 to calculate percent body fat. In the example, 70.14 divided by 220 times 100 calculates a percent body fat of 31.88 percent.
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