Do this every week and keep records, the best time to
use this formula, is in the morning. Your body weight and waist
measurements are the most accurate just after you wake up from 7-8 hours of sleep.
The formula below will
give you a good estimate of your body fat percentage. This
formula
should also give you a consistent measurement you can use as a guideline so you can
determine if you're losing body fat and or muscle. You can also use it for
gaining weight, of course for weight gain, you want to be sure your gains are
muscle and not fat.
Not
good at math? use our automated Body Fat Analizer
Men
The Formula |
An Example |
|
|
Step One |
|
Your total body weight |
200 total body weight |
(times) x 1.082 |
x 1.082 |
(plus) + 94.420 |
= 216.4 |
(equals) = Factor
1 |
+ 94.420 |
|
= 310.82 (factor 1) |
Step Two |
|
Your waist measurement (at naval) |
36 inch waist measurement |
(times) x 4.150 |
x 4.150 |
(equals) = Factor
2 |
= 149.40 (factor 2) |
|
|
Step Three |
|
Factor 1 |
310.82 |
(minus) - Factor 2 |
- 149.40 |
(equals) = Lean Body Weight |
= 161.42 (lean body weight) |
|
|
Step Four |
|
Your total body weight |
200 total body weight |
(minus) - Lean Body Weight |
- 161.42 lean body weight |
(equals) = Body Fat Weight |
= 38.58 lbs. body fat weight |
|
|
Step Five |
|
Body Fat lbs. |
38.58 lbs. body fat |
(times) x 100 |
x 100 |
(divide) ÷ Your total body weight |
= 3858 |
(equals) = Body Fat Percentage |
÷ 200 total body weight |
|
= 19.29 % body fat percent level |
Women
The Formula |
An Example |
|
|
Step One |
|
Your total body weight |
140 total body weight |
(times) x .732 |
x .732 |
(plus) + 8.987 |
= 102.48 |
(equals) = Factor
1 |
+ 8.987 |
|
= 111.467 (factor 1) |
Step Two |
|
Your wrist measurement (fullest point) Not your forearm |
6.30 inch wrist measurement |
(divide) ÷ 3.140 |
÷ 3.140 |
(equals) = Factor
2 |
= 2.006 (factor 2) |
|
|
Step Three |
|
Abdominal Measurement (at naval) |
28 inch abdominal measurement |
(times) x 0.157 |
x 0.157 |
(equals) = Factor 3 |
= 4.396 (factor 3) |
|
|
Step Four |
|
Hip measurement (at fullest point) |
39 inch hip measurement |
(times) x 0.249 |
x 0.249 |
(equals) = Factor 4 |
9.711 (factor 4) |
|
|
Step Five |
|
Forearm measurement (fullest point) |
11 inch forearm measurement |
(times) x 0.434 |
x 0.434 |
(equals) = factor 5 |
= 4.774 (factor 5) |
|
|
Step Six |
|
Factor 1 |
111.467 (factor 1) |
(plus) factor 2 |
+ 2.006 (factor 2) |
(minus) factor 3 |
= 113.473 |
(minus) factor 4 |
- 4.396 (factor 3) |
(plus) factor 5 |
= 109.077 |
(equals) Lean Body Mass |
- 9.711 (factor 4) |
|
= 99.366 |
|
+ 4.774 (factor 5) |
|
= 104.14 Lean body weight |
Step Seven |
|
Total bodyweight |
140 lbs. total body weight |
(minus) lean bodyweight |
- 104.14 lean body weight |
(equals) Body Fat weight |
= 35.86 lbs. body fat weight |
|
|
Step Eight |
|
body fat weight |
35.86 lbs. body fat weight |
(times) 100 |
x 100 |
(divide) ÷ total
bodyweight |
= 3586 |
(equals) body fat percentage |
÷ 140 lbs. total body weight |
|
= 25.614 % body fat |
Body fat targets:
- Men
Athletes: - 6% to 14%.
None Athletes: 10% to 22%
- Women
Athletes:- 12% to 28%
None Athletes: 16% to 32%
NOTE: These recommendations may vary depending on your age,
body type etc.