wikiHow Body Fat Calculator Tracking body fat using a tape measure can be done through measurements at specific body sites and the use of a body fat percentage formula. Here's an example of a tracking document that you can use to calculate body fat with a tape measure: Date: ____________ Measurement Locations: Neck: ________ cm/inches Waist: ________ cm/inches Hips (for women): ________ cm/inches Thigh: ________ cm/inches Bicep: ________ cm/inches Calculations: Calculate the body fat percentage using the appropriate formula based on gender: For men: Body fat percentage = 86.010 × log10(waist - neck) - 70.041 × log10(height) + 36.76 For women: Body fat percentage = 163.205 × log10(waist + hips - neck) - 97.684 × log10(height) - 78.387 Use the body fat percentage to calculate body fat mass: Body fat mass = (Body fat percentage × weight) / 100 Calculate lean body mass: Lean body mass = weight - body fat mass Remember to take accurate measurements using a flexible tape measure and record them on the tracking document. Perform the measurements at the same time of day and under consistent conditions (e.g., before eating or exercising). It's also important to note that tape measurements can provide estimates of body fat but may not be as accurate as more advanced methods like dual-energy X-ray absorptiometry (DXA) or skinfold calipers. Regularly tracking your body fat measurements over time can help monitor changes in body composition. However, it's advisable to consult with a healthcare professional or a registered dietitian for personalized guidance and interpretation of body fat measurements. Page