So you want to test your body fat percentage to find just how much of you is muscle and how much of you is fat? Are you a lean mean fighting machine or a lumpy potato? We discussed one way in which you could find the answer in a previous article, though it was low on accuracy and high in the number of hands it required. This method is far more accurate and can be done alone, however it will require a set of scales (which you should have anyway if you are training/dieting) and a tape measure. You may also need a calculator or at least a pen and some paper unless your rain man or some kind of prodigy/maths genius. It’s a bit convoluted so stay with me…

Now first of all make sure everyone’s out of the room. The reason for this is that you’re going to have to get naked. Hey, I said it was accurate, and believe it or not those clothes of yours aren’t made of air… and yes that includes your tidy whities. Okay so now you’re starkers, step on the scales and weight yourself and take a note of the results in pounds and kilograms. After you’ve done that take the tape measure and measure around your waist (another reason not to be wearing trousers or boxers) and your wrist and forearm for women, likewise make a note of this in inches and centimetres. Now, get out your calculator or paper and pencil and get to work.

If you’re a guy you need to calculate your lean bodyweight which is ninety four point forty two plus one point zero eight two times your nude weight, then minus four point fifteen times your waist girth in inches. Your body fat percentage then equals your bodyweight in pounds, minus the lean bodyweight you just calculated, times one hundred divided by your bodyweight.

Girls, to calculate your lean bodyweight you need to do eight point nine eight seven plus zero point seven three two times your weight in kilograms, then plus three point seven eight six times your wrist diameter in centimetres then plus naught point four three four times your forearm circumference in centimetres. Now again your body fat percentage then equals your bodyweight in pounds, minus the lean bodyweight you just calculated, times one hundred divided by your bodyweight.

The change to metric for women is just easy as it results in calculating slightly fewer decimal places, but instructions exist online for both. A quick note is that to convert pounds to kilograms you simply divide by two point two and to convert inches to centimetres you divide by point three nine four. This is just the second of two ways to test your body fat percentage, and is far more accurate if you have the patience. While individuals will differ, for men anything under ten percent is very good and for women anything under fifteen percent is a victory. Women are prone to carrying slightly more fat which acts as insulation. Guys, I don’t advise you repeat that to any of the fairer sex however.

Mack LeMouse

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