AT-HOME BODY FAT TEST FOR MALES

Step 1: Taking Measurements

1. Height in inches ____
2. Hips in inches ____
3. Waist in inches ____
4. Weight in pounds ____
Step 2: Determining Your Percentage of Body Fat
1. Multiply your hips (in.) ____ 1.4 = ____ minus 2 = ____ (A)
2. Multiply your waist (in.) ____ 0.72 = ____ minus 4 = ____ (B)
3. Add A plus B = ____ (C)
4. Multiply your height (in.) ____ 0.61 = ____ (D)
5. Subtract D from C, then subtract 10 more: (C – D) – 10 =
____ % fat
Your answer will be your approximate body fat percentage if you
are a male.
AT-HOME BODY FAT TEST FOR FEMALES
Step 1: Taking Measurements
1. Height in inches ____
2. Hips in inches ____
3. Waist in inches ____
4. Weight in pounds ____
Step 2: Determining Your Percentage of Body Fat
1. Multiply your hips (in.) ____ 1.4 = ____ minus 1 = ____ (A)
2. Multiply your waist (in.) ____ 0.72 = ____ minus 2 = ____ (B)
3. Add A plus B = ____ (C)
4. Multiply your height (in.) ____ 0.61 = ____ (D)
5. Subtract D from C, then subtract 10 more: (C – D) – 10 =
____ % fat
Your

Calculate Pounds of Body Fat and Lean Muscle

The final step is to take your total weight and calculate how many pounds
of fat you carry and how many pounds of lean muscle. Use the following
two formulas:
Total weight (lb.) percent body fat = total pounds of fat
Total weight – total pounds of fat = total pounds of lean muscle
For example, if you are a woman weighing 200 pounds and you find
that you have 35 percent body fat, calculate the number of pounds of fat
you carry using the following formula:
200 lb. .35 (% body fat) = 70 pounds of fat
To calculate your pounds of lean muscle, use the following formula:
200 lb. – 70 lb. of fat = 130 pounds of lean muscle