Measure your body fat percentage using a method such as skinfold calipers, bioelectrical impedance, DEXA, hydrostatic weighing, or a body fat scale
If using skinfold calipers, measure skinfold thickness at the required sites and use the appropriate formula for your sex and age
If using a body fat scale, follow the device reading for estimated body fat percentage
If using DEXA, hydrostatic weighing, or similar testing, use the reported body fat percentage result
Calculate fat mass by multiplying body weight by body fat percentage
Divide fat mass by total body weight and multiply by 100 to confirm the percentage
Formula: Body fat percentage = (Fat mass ÷ Total body weight) × 100
Formula: Fat mass = Total body weight × Body fat percentage
Convert the percentage to a decimal before multiplying
Example: 70 kg body weight × 0.20 = 14 kg fat mass
Example: (14 ÷ 70) × 100 = 20% body fat