You don't need special tools or devices to get a measurement of how much body fat you have – just your height and weight to get your BMI, or body mass index.
- TIP: BMI might overestimate body fat in athletes or others with a muscular build.
- Step 1: Compare your BMI to the established standards. A BMI of 25 and above is considered overweight. Over 30 is obese.
- FACT: You need to burn 3,500 calories more than you take in to lose a single pound of fat.
- Step 2: Multiply your weight and height ratio by 703 to find your body mass index – or BMI – measurement.
- Step 3: Use a calculator to divide the first number – your weight – by the second number – your height squared. Write down this total.
- TIP: Weigh yourself at the beginning of the day. Eating and drinking throughout the day can affect your weight, making the measurement higher at night.
- Step 4: Use a tape measure to determine your height in inches. Square this number by multiplying it by itself, and write this number down.
- Step 5: Step on a scale to get an accurate measurement of your weight in pounds. Write this number down.