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August 29, 2022

With the ever-growing popularity of fitness and dieting, many people are interested in learning how to calculate fat weight and lean weight. This information can be useful for various reasons, such as helping you set realistic goals or understanding how different types of exercise can impact your body.

This blog post will explain the different methods you can use to calculate your fat and lean weight, as well as provide tips on how to interpret these numbers. Let’s get started.

Difference Between Fat Weight And Lean Weight

When it comes to weight, there are two types: fat weight and lean weight. Many people think they are the same, but they couldn’t be more different. Here’s a look at the difference between fat weight and lean weight.

Fat weight is the type of weight that is made up of excess fat. This weight is often found around the waist, hips, and thighs. Fat weight is also known as visceral fat or body fat. Lean weight, on the other hand, is the type of weight that is made up of muscle. Lean weight is often found in the arms, legs, and shoulders.

While both types of weight are important, leaner muscle mass is generally considered healthier than excess fat. That’s because carrying too much fat can lead to several health problems, including diabetes, heart disease, and stroke. On the other hand, having more muscle can help to protect against these conditions.

Methods To Calculate Fat Weight

To calculate your fat weight, you can use one or more of the following methods:

1. Body Circumference Measurements

To calculate your body fat percentage using circumference measurements, you will need to take measurements of your waist, hips, and neck with a measuring tape. Once you have these measurements, you can then use the equation:

Women – % body fat = 163.205 x log10 (waist + hip – neck) – 97.684 x log10 (height) – 78.387

Men – % body fat = 86.010 x log10 (abdomen – neck) – 70.041 x log10 (height) + 36.76

Be accurate with your measurements and use the same method of measuring each time for consistent results.

2. Body Fat Scales

Several body fat scales on the market use bioelectrical impedance analysis (BIA) to estimate body fat percentage. Although these scales are not as accurate as other methods, they can give you a general idea of your progress.

To use a body fat scale, simply stand on the scale and wait for it to give you a reading. Be sure to follow the manufacturer’s instructions for the best results.

3. Waist Circumference Measurements

The cut-off point for a healthy waist circumference is ≤ 37 inches (94 cm) for men and ≤ 31.5 inches (80 cm) for women, according to the World Health Organization. To calculate your waist circumference, use a tape measure to find the distance around your natural waistline—the narrowest point of your torso above your belly button.

Once you have your measurement, you can compare it to the recommendations to see if you are at a healthy weight. But remember it may vary depending on ethnicity and race. So, your percent body fat will differ accordingly.

Calculate Fat Weight And Lean Weight

Methods To Calculate Lean Body Mass

Lean weight refers to body weight other than body fat mass. It is the difference between total body weight and body fat weight. There are a few different ways to calculate your lean weight.

1. Calculate Using Height And Weight

You can use your height and weight to estimate your muscle mass. This method is not as accurate as other methods, but it can give you a general idea. To do this, you need to use the following lean body mass formula:

For men: Lean body mass = (0.32810 × W) + (0.33929 × H) − 29.5336

For women: Lean body mass = (0.29569 × W) + (0.41813 × H) − 43.2933

It’s important to note that this formula only provides estimated lean body mass. Your actual fat-free mass could be higher or lower. You can also use a lean body mass calculator for convenience.

2. Get a DEXA Scan

A DEXA scan is the most accurate way to measure your lean body mass. This test uses X-rays to measure the amount of fat, muscle, and bone in your body. It’s painless and takes less than 30 minutes. But remember, DEXA scans are expensive. If you want to save money, you can try one of the other methods on this list.

3. Calculate Using Skin Fold Assessment

Skin fold assessment is a common method used to estimate lean body mass. It’s quick, easy, and relatively inexpensive. To do a skin fold assessment, a trained professional will pinch your skin in different areas of your body using calipers. The amount of fat pulled away from your muscle is then measured and used to calculate your lean body mass.

4. Use Bioelectrical Impedance Analysis (BIA)

BIA is a quick and easy way to measure your lean body mass. This test uses a small electrical current to measure the amount of water in your body. The more water you have, the more muscle you have. BIA is usually done with a machine that you stand on barefoot.

5. Try Hydrostatic Weighing

Hydrostatic weighing is the most accurate way to measure lean muscle mass, but it’s also the most expensive and inconvenient. This test involves sitting in a tank of water and being weighed. The amount of water your body displaces is then used to calculate your lean body mass. Hydrostatic weighing is unavailable in all areas, so you may have to travel to find a facility that offers this test.

No matter which method you choose, calculating your lean body mass is an important step in helping you reach your fitness goals. Knowing how much muscle you have, you can better tailor your workout routine and diet to help you achieve the desired results.


Now that you know how to calculate your fat and lean weight, it’s time to implement this knowledge. If you’re carrying around more fat than you’d like, start working on a plan to lose weight. And if you want to build more muscle, start adding strength training to your routine. No matter what your goals are, knowing your fat weight and lean weight will help you create a plan to reach them.

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