** DISCLAIMER: My numbers are probably off since you need an accurate measurement of your wrist and I didn’t have measuring tape with me
Okay so this is a step by step process of how to find out your body fat percentage and what ranges would be healthy for you. Now this is just an estimate but it gives you a good idea of what you need to aim for.
First: I filled in all the information this website asks for:
I am 136 pound female, with a waist of 28”, a wrist size of (I guessed) 5”, hips that are 36”, and a forearm that measures 9”. It calculated my body fat at 25.97%. After you calculate your body fat percentage you can click on their body fat chart to see what it means. 25.97% puts me in the ‘Acceptable’ range.
Second: I wanted to find out how much of my weight was lean body mass and how much of it was fat. I multiplied my weight by my body fat percentage. And then I subtracted that number from my weight.
136 x 0.2597 = 35.3192 pounds fat
136 - 35.3192 = 100.6808 pounds lean body mass (lbm)
Of course you want to keep 10-12% of your body fat to be healthy so you definitely don’t want to loose ALL of it. I wouldn’t want to loose all 35.3192 pounds of fat just enough of it to be healthy.
Third: I wanted to target a specific percent of body fat that I would like to be. I chose 14% because it’s on the lower end of the ‘Athletes’ range. So what I did is I took my current weight and multiplied it by 14%. Then to find out how much weight that would be, add the pounds lbm to your pounds body fat.
136 x 0.14 = 19.04 pounds body fat
100.6808 + 19.04= 119.72 ideal weight pounds
This gives me an estimate of a healthy goal weight for my specific body type.
Finally: I wanted to find out how much weight I would lose to get to that so I just subtracted my ideal weight from my current weight.
136 - 119.72= 16.28 pounds to lose
Hope that helped!