Bodybuilding.com Information Motivation Supplementation
in:

Simple Methods To Test Your Body Fat Percentage

Simple Methods To Test Your Body Fat Percentage

Curious what your body fat percentage is? Use one of these simple methods!

When losing fat, it is important to know not just how much weight you are losing, but how much of your body is muscle and how much is fat. You want to lose fat while maintaining or even building muscle. So, you need some way to keep track of your body fat percentage.

The following are two simple methods to determine current body fat percentage and lean mass percentage.

Method One

For this test you will need someone's help and a ruler that reads in millimeters (mm).

Step 1: Hang your right arm at your side, and have someone find the point halfway between your shoulder and elbow, on the rear (triceps side) of your arm.

Step 2: With his/her thumb and forefinger have him/her pinch a fold of skin and fat away from the muscle.

Step 3: Have him/her measure the thickness of the skin pinched. (Do not rest the ruler against the skin.)

Step 4: Have him/her do steps 2 and 3 several times and get the average reading.

Step 5: Find your body fat percentage by using the chart below.

Fat Percentage

Skin Fold Thickness In mm Body Fat % Men Body Fat % Women
6 5-9 8-13
13 9-13 13-18
19 13-18 18-23
25 18-22 23-28
38 22-27 28-33

Method Two

This test requires a scale and a tape measure. Do the following calculations.

For Men

Lean body weight = 94.42 + 1.082 (nude weight in pounds) - 4.15 (waist girth around bellybutton in inches)

Body fat (%) = bodyweight - lean bodyweight x 100/bodyweight


Calculate your percentage of body fat

Select Your Gender

Male     

Enter Your Weight (lbs.)



Female Enter Your Waist Size (in.)

Your body fat percent is: 

For Women

Lean body weight = 8.987 + 0.732 (weight in kilograms) + 3.786 (wrist diameter in centimeters) + 0.434 (forearm circumference in centimeters)

Body fat (%) = bodyweight - lean bodyweight x 100/bodyweight

Notes

To convert pounds to kilograms divide by 2.2

To convert inches to centimeters divide by 0.394

Divide circumference by 3.14 (pi) to get diameter.

Method Three

If you don't like doing much work, you can do it the easy way! Like the Accu-Measure Fitness 2000 Personal Body Fat Tester, the FatTrack Digital Body Fat Caliper enables youto measure and track body fat percentage by yourself—easily and accurately.

Recommended For You

The 6 Most Important Facts You Need To Know About Burning Fat

Not seeing the fat-loss results you've been training for? It may be because you're falling for some fat-loss falsehoods! Get the straight facts about fat loss right here.

The Handful Diet: Control Your Portions Without Counting Calories!

Stop using endless spreadsheets and obsessive calculations to count calories. It's time to get more hands-on!

What Is Your Body Type? Take Our Test!

What body type are you? How can you tell? Take our simple test and know! Learn how to train for your body type and what the differences are.

Related Articles

About The Author

Paul Becker of Trulyhuge.com. Tons of great articles!

RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
9.8

Out of 10
Excellent
59 Ratings

6

Comments

Showing 1 - 6 of 6 Comments

(5 characters minimum)

      • notify me when users reply to my comment
dmanomusic

Rep Power: 0

  • rep this user
dmanomusic

Excellent guide!

Article Rated:
Jul 15, 2013 7:21am | report
 
DuaneG99

Rep Power: 0

  • rep this user
DuaneG99

Is the first method close to the accuracy of body fat calipers?

Jul 21, 2013 11:37pm | report
 
double007

Rep Power: 0

  • rep this user
double007

I don't have a way to measure my body fat yet so method number#2 works for now 11%

Aug 17, 2013 10:16am | report
 
double007

Rep Power: 0

  • rep this user
double007

I don't have a way to measure my body fat yet so method number#2 works for now 11%

Aug 17, 2013 10:17am | report
 
goaltaken

Rep Power: 0

  • rep this user
goaltaken

Its saying i have 4.98 percent body fat O.O

Mar 16, 2014 9:01am | report
 
markgym88

Rep Power: 0

  • rep this user
markgym88

The results of method no.2 and the body fat calculator do not match. I am 195.8lbs and 34.9in. When I use the calculator I get 16% bf but when I use the formula in method no. 2 I get 17.6%, why? (note: Bodyspace calculates 15.0% with the same data plus height, again a bit different).

Article Rated:
Nov 15, 2014 9:26pm | report
 
Showing 1 - 6 of 6 Comments

Featured Product

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com