How it works

If you bench, squat, and having been doing so for at least 3 months, how much you can lift depends greatly on how much lean mass you have. Subtract that from total body mass and you’ve got fat mass. Limitations: overestimates if something is limiting your lifts (i.e., injury, rough diet, very low BF%, etc.) and underestimates if your lifts are inflated (half-reps, bouncing, high rep PRs, etc.).

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Not bad, huh?

Since each method gives a slightly different value your body fat estimate is a composite of the different methods. To calibrate with a specific method, simply add or subtract the correction factor. By the way, if you’ve recently used any of these methods, please enter your values and share your results with us.

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