How to Calculate Body Fat Percentage

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.

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

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