How to Calculate Body Fat with the Body Fat Calculator

November 12, 2012

How to Calculate Body Fat with the Body Fat Calculator

Scientific studies demonstrate that people who are successful with losing weight keep a daily log. You need to keep track of what you eat, how much and when and that way you will know if you are achieving your goals. If you aren’t, then you’ll know where you went wrong. You can weight yourself daily and make sure you write that down. Once a week it is a good idea to find out what your body mass index (BMI) and body fat percentage is by using a body fat calculator. Shortly, you’ll see how make measurements on your waist, height, weight, neck and hips and with these measurements you can enter them into a body fat calculator (available on the internet) and get all of your biometic data. Make sure to include this information in your diary as well.

The calculations we will be making will help you to keep track of your dieting progress and can be used to make any adjustments to be able to achieve your weight goal. Make sure you have a good quality soft sided tape measure a worthy purchase. Make sure to be accurate with your body measurements to within 0.5cm or ΒΌ inch. You want to pull the tape measure such that it fits snugly around the body part your are measuring but make sure it doesn’t compress the body part. The measurements are as follows:

  • Weight – measure your weight first thing when you get up in the morning in the buff.

  • Waist – For men: measure at the navel level horizontally all the way around

For women: measure at the level of your minimal abdomen (smallest part of your torso) horizontally all the way around.

  • Neck – measure below your vocal cords (larynx) and make sure your tape measure is sloping downward slightly as you come to the front of your neck.

  • Hips – (this measurement if for women only) measure at the largest circumference all the way around horizontally.

  • Height – make sure to measure without your shoes on.

Make sure you write down everything and be careful to be as exact as you can. Once you have your measurements, go to website and type in your height, waist, neck, and hip measurements, activity level and sex and click on calculate. The body fat calculator works in English and Metric units. Perhaps you are not familiar with Body Mass Index (BMI). The body fat calculator will return BMI, waist-to-height ratio, percent body fat and lean body mass. The BMI turns out to be a ratio of your weight to the square of your height. If you think about it, heavy individuals will have a high BMI number and individuals that are thin will have a small BMI number. The BMI isn’t necessarily a good indicator because it doesn’t take into account your fat-to-muscle ratio. Consider someone who has a lot of muscle like a body builder (muscle weighs a lot more than fat) who may have a high BMI number such as 25. The scale will tell you this person is overweight. But, you can see that the individual is not. However, BMI is still a good number to go by. Also keep in mind that BMI does not take into consideration how the weight is distributed.

Once you have your BMI number, look at the chart below to determine what shape your in.

  • Underweight: BMI less than 18.5

  • Normal weight: BMI 18.5 to 24.9

  • Overweight: BMI 25 to 29.9

  • Obese: BMI 30 or greater

It’s a good idea to use the body fat calculator at least once a week to track your progress. As you see that you are achieving your goals, you’ll have a great sense of accomplishment.

This particular calculator uses the United States Navy Circumference Method.


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