How to Calculate Body Fat USMC
If you’re in the United States Marine Corps, you know how important it is to maintain a healthy body fat percentage. The USMC has strict body fat standards that must be met in order to pass physical fitness tests and stay in good standing. In this guide, we’ll walk you through the process of calculating your body fat using the USMC method.
Gather the necessary tools
To calculate your body fat using the USMC method, you will need a body fat caliper and a measuring tape. These tools are essential for taking accurate measurements and getting an accurate body fat percentage.
Measure your height in inches
The first step in the USMC body fat calculation is to measure your height in inches. Stand with your back against a flat surface and measure your height from the top of your head to the bottom of your feet. Write down your height in inches on a piece of paper for later use.
Measure your neck circumference
The next step is to measure your neck circumference. Use the measuring tape to measure the circumference of your neck. Make sure the tape is snug but not too tight. Write down your neck measurement in inches.
Measure your waist circumference
Use the measuring tape to measure the circumference of your waist at the narrowest point. This is typically just above the belly button. Write down your waist measurement in inches.
Measure your hip circumference
Use the measuring tape to measure the circumference of your hips at the widest point. Write down your hip measurement in inches.
Take a skinfold measurement
Use the body fat caliper to take a skinfold measurement at the site determined by your gender and fitness level. For men, this is typically the chest, abdomen, and thigh. For women, this is typically the triceps, suprailiac, and thigh. Gently grasp the skinfold with the caliper and hold for two seconds. Release and record your measurement in millimeters.
Repeat the skinfold measurement
Take two more skinfold measurements at the same site and average the results. Record the average measurement in millimeters on a piece of paper for later use.
Calculate your lean body mass
Use the following formula to calculate your lean body mass: LBM = (total body weight x 1.082) + 94.42 - (waist measurement x 4.15). Record your LBM in pounds on a piece of paper for later use.
Calculate your body fat percentage
Use the following formula to calculate your body fat percentage: BF% = (total body weight - LBM) / total body weight. Multiply the result by 100 to get your body fat percentage. Record your body fat percentage on a piece of paper for later use.
Determine your body fat category
Use the following chart to determine your body fat category based on your age and gender:
Men:
- Age 17-26: 18%
- Age 27-39: 19%
- Age 40-45: 21%
- Age 46 and above: 22%
Women:
- Age 17-26: 26%
- Age 27-39: 27%
- Age 40-45: 29%
- Age 46 and above: 30%
If your body fat percentage falls within the acceptable range for your age and gender, you pass the USMC body fat standards. If not, you may need to work on decreasing your body fat percentage to meet the standards.
Make adjustments as necessary
If you did not pass the USMC body fat standards, you may need to make adjustments to your diet and exercise routine to decrease your body fat percentage. Consult with a healthcare professional or personal trainer for guidance on how to achieve your goals.
Calculating your body fat using the USMC method takes a bit of practice, but with these steps, you can get an accurate reading and stay in good standing with the Marine Corps.
