How to Determine Body Fat Percentage at Home
Step-by-step Instructions
Here is what you need to do...
Step 1
For those of you who are concerned or interested in knowing and keeping track of your body fat percentage, there are a couple of at home methods that, while not necessarily extremely easy, are completely doable and somewhat accurate. Doing them will require a tape measure such as the one that I've linked below, and also a calculator which is usually equipped to any phone, or, if you don't have a phone with a calculator, you can always use Google.com. Read on and figure out the two most popular at home methods for determining body fat percentage
Step 2
The first method is a skin-fold test. This test starts with you hanging your arm at your side, and someone finding the point halfway between your shoulder and your elbow in the triceps portion of your arm, then pinching that portion away from the muscle and measuring the thickness. Then, do the same thing with the stomach, two inches to the right of the belly button. Finally, measure the middle of the iliac crest. Then, plug your results into one of many skin-fold chart measurements online and discover your relative body fat percentage.
Step 3
Another way to get a reading is to apply yourself to an equation. First, you find your lean body weight. To do this, multiply your weight in pounds (completely naked) by 1.082. Then take that number and add it to 94.42. Hold onto that number, write it down somewhere. Next, measure your waist around the point of your belly button in inches and multiply the result by 4.15. Take that number and subtract it from the number that you wrote down a minute ago- the result is your lean body weight. To find your body fat percentage, take your lean body weight and multiply it by 100, then divide it by your nude body weight. Then take that number and subtract it from your nude body weight. The result is your assumed body fat percentage.
Step 4
Both of these methods are intended to give you a ballpark estimate of your body fat percentage. The first one, if done over and over and over again, can come together to yield a pretty accurate results. If, however, you want to get completely dead-on results for your body fat percentage, the only way to do so is to go to a doctor and get tested. These methods above can be done at home though, and for virtually no cost. And while they may not be perfect, they do get pretty damn close.
Special Attention
Difficulties people often experience or parts that need special attention to do it right.
The hardest part about determining your body fat percentage at home is your ability to properly measure yourself without any human-error involved. Because of this, I recommend doing each test multiple times in order to find an average and consistent result.
Stuff You'll Need
| Brand | Product | Price |
|---|---|---|
| Champion Sports Open Reel Measuring Tapes | No Price |
Suggested Further Reading
| Author | Title | Price |
|---|---|---|
| The Interval Training Workout: Build Muscle and Burn Fat with Anaerobic Exercise | No Price |
This Student Author
This Student Author's Background
Funny or interesting story about this topic...
When I was in wrestling we did an annual skin-fold test. This test told us our body fat percentage and allowed us a certain amount of wiggle room, weight-wise, for the season. The trick our coaches taught us was to get as bulky as possible for the skin-fold test, that way you had virtually limitless room to go up and down through the weight classes if need be. Funnily enough, as soon as that test was over, we were all expected to fast and do cardio like animals until we were light enough to satisfy our coaches and team. That's okay though- it's a man's sport, and sacrifices had to be made in order for greatness to be chased. No regrets on my part.
When did you first do this & how did you get started?
I experienced my first "at home" body fat test when I was in wrestling. I never had ventured to do one since, but I am able to very roughly eyeball my body fat percentage at this point, after being in tune with my physique for so long. If you aren't at that level, or you need the extra little bit of surety, do yourself a favor and try one of the tests above. It can't hurt- I promise. And when you're done, get back to those weights!
Happy lifting,
J