Content

• Steps
• Part 1 of 3: A Guide to Taking Measurements for Men
• Part 2 of 3: A Guide to Taking Measurements for Women
• Part 3 of 3: Determining the amount of body fat with a measuring tape
• What do you need

Body fat percentage is calculated based on your weight, height, and even genetic predisposition. Each person needs a certain amount of body fat to store energy, as well as for the body to function properly (maintaining body temperature or protecting organs). To find out the percentage of fat in your body, measure it at the fitness club, go to the doctor's office or calculate it with a measuring tape without leaving your home. Calculate your estimated body fat content using a regular measuring tape so you can focus on maintaining a healthy lifestyle or start losing weight later.

Steps

Part 1 of 3: A Guide to Taking Measurements for Men

1. 1 Measure your neck circumference. The first step is to measure the circumference of the neck. Follow these instructions for more accurate measurements:
   • Place a measuring tape under the Adam's apple (larynx).
   • Wrap the tape around your neck. Align your shoulders and keep the tape as straight as possible.
   • Take your measurement and record the results.
   • Let's say your neck circumference is 45 cm.
2. 2 Measure your waist. Measurement of the waist is a must to determine the percentage of body fat, as it is in this area that the fat content can be highest.
   • Place the measuring tape around your waist, at the level of your belly button.
   • Breathe normally.
   • Exhale air and then take a measurement from your waist.
   • Let's say your waist circumference is 89 cm.
3. 3 Measure your height. This is a very important indicator, because the percentage of fat in the human body depends on its height.
   • Stand directly against a wall or other level surface.
   • Bring your shoulders back, lift your head and look in front of you.
   • Place a ruler at the top of your head and slide it against the wall. Mark this place with a pencil.
   • Take a measuring tape and measure the distance from the floor to the mark on the wall.
   • Write down the result.
   • Let's say your height is 1.82 m.
4. 4 Substitute the recorded values ​​into the appropriate formula. Use the following formula to calculate your body fat percentage for men:
   • For men:% Fat = 495 / (1.0324 - 0.19077 * (log (waist - neck)) + 0.15456 * (log (height))) - 450
   • Substituting the above examples, we end up with the following:% Fat = 495 / (1.0324 - 0.19077 * (log (89 - 45)) + 0.15456 * (log (182))) - 450
   • The result of the equation should be a decimal number.In this example, the percentage of fat in the human body is 13.4%.
5. 5 Analyze the results. To understand if your weight is right, the results of your calculations must fall into one of the categories.
   • In men, the vital body fat is 2-4%. If it falls below 2%, it can lead to dangerous consequences. Fat deposits are essential for the proper functioning and protection of your body.
   • In athletes, the body fat content can be 6-13%, in men with good physical condition it can reach 14-17%. The fat content in men of average volumes is 18-25%. In men who are overweight or obese, this figure can exceed 26%.

Part 2 of 3: A Guide to Taking Measurements for Women

1. 1 Measure your neck circumference. To calculate the percentage of body fat, women and men need to measure their neck circumference.
   • Place a measuring tape under the larynx.
   • Wrap the tape around your neck. Align your shoulders and keep the tape as straight as possible.
   • Take your measurement and record the results.
   • Let's say your neck circumference is 45 cm.
2. 2 Measure your waist. Women tend to have more body fat in the waist area.
   • Place the measuring tape around your waist at the narrowest point. This area will be somewhere between the navel and the chest.
   • Breathe normally.
   • Exhale and then take a measurement from your waist.
   • Let's say the waist circumference reaches 71 cm.
3. 3 Measure your hips. Women may have more body fat on their thighs than men.
   • Wrap the measuring tape around your thighs so that it grabs the widest part of your buttocks.
   • Apply a measuring tape to your skin for a more accurate measurement. If you want to be dressed, wear thin clothes that will not greatly affect the measurement.
   • Write down the result.
   • Let's say your hip circumference is 81 cm.
4. 4 Measure your height. Keep in mind that the calculation of body fat percentage is based on a person's height.
   • Stand directly against a wall or other level surface.
   • Bring your shoulders back, lift your head and look in front of you.
   • Place a ruler at the top of your head and slide it against the wall. Mark this place with a pencil.
   • Take a measuring tape and measure the distance from the floor to the mark on the wall.
   • Write down the result.
   • Let's say your height is 1.65 m.
5. 5 Substitute the recorded values ​​into the appropriate formula. Use the following formula to calculate your body fat percentage for women:
   • For women:% Fat = 495 / (1.29579 - 0.35004 * (log (waist + hips - neck)) + 0.22100 * (log (height))) - 450
   • Substituting the above examples, we end up with the following:% Fat = 495 / (1.29579 - 0.35004 * (log (71 + 81 - 45)) + 0.22100 * (log (165))) - 450
   • The result of the equation should be a decimal number. In this example, the percentage of fat in the human body is 10.2%.
6. 6 Analyze the results. To understand if your weight is right, the results of your calculations must fall into one of the categories.
   • In women, the vital fat index is 10-12%. This figure is higher than that of men, since a woman needs vital fat for a possible pregnancy.
   • In female athletes, the body fat content can be equal to 14-20%, in women with good physical condition it can reach 21-24%. The fat content in women of average size is 25-31%. In women who are overweight or obese, this figure can exceed 32%

Part 3 of 3: Determining the amount of body fat with a measuring tape

1. 1 Buy a measuring tape. When taking these measurements at home, you will need a suitable measuring tape.
   • It is advisable to purchase a fiberglass measuring tape. For the results to be as accurate as possible, the measuring tape must be made of a non-stretchable material.
   • Make sure the measurements on the measuring tape are correct. Compare the measurements with a regular ruler or tape measure.
2. 2 Take accurate measurements. When measuring your body fat percentage with a tape, you need to know how to use it to get more accurate data.
   • When taking measurements, make sure the measuring tape is in contact with your skin. It should fit snugly against your body. Tighten the tape tighter, but be careful not to press it into your skin.
   • The most common mistakes are incorrect use of a measuring tape and incorrect measurements.
3. 3 Recheck each measurement three times. To obtain the most accurate data, it is recommended to recheck each measurement taken three times.
   • Write down each measurement. Round each digit to the nearest decimal place.
   • It is advisable to carry out a full set of measurements (waist, hips, neck, arms) instead of measuring the waist three times, then hips three times, and so on.
   • When you have taken three measurements for each body part, take the average of all measurements and use this new number in your calculations.

What do you need

• Measuring tape
• Ruler or tape measure
• Engineering calculator