Measuring body-fat percentage with a skin caliper tool takes a little know-how, but once you have mastered the technique, you can easily track your body composition. Skin calipers pinch subcutaneous fat in specifically pre-determined areas of the body in men and women to help come up with an estimate for approximate body-fat percentage. Some personal trainers may provide this service for free during consultations. The ease and convenience of skin calipers, while less accurate than other measuring techniques, such as hydrostatic weighing, make them a popular fitness tool.
Men's Measurements
Step 1
Measure your right side by lifting a skin fold or pinched skin with the thumb and index finger of the left hand and taking the measurement with the skin caliper in the right hand. Take this measurement by placing the two jaw-like edges of the skin caliper 1cm below the thumb and index finger of the left hand. Release the spring handles of the caliper, hold for two to four seconds and then read the caliper to the nearest 1/2mm and record the measurement. Take three readings from each skin-fold site and average them together to get the most accurate reading. Follow by repeating measurements on the left side of the body with the caliper in the right hand.
Step 2
Take a diagonal skin fold measurement of the chest, halfway between the arm pit and nipple and record. Follow the procedure for correct measurement at every skin fold location.
Step 3
Take a vertical skin fold measurement of the abdomen 2cm to the side of the belly button.
Step 4
Take a vertical skin fold measurement halfway between the top of the thigh and the kneecap. Keep body weight shifted onto the leg that is not being measured.
Step 5
Enter the skin-fold measurement results into one of the body-fat percentage calculators listed in the Resources section of this article.
Women's Measurements
Step 1
Follow the same instructions for measuring skin folds recommended for men. While the measurement sites differ, the procedure for measuring skin folds on men and women remains the same.
Step 2
Take a vertical measurement of the triceps halfway between the shoulder and elbow joint in the center back of the arm and record.
Step 3
Take a diagonal skin-fold measurement just above the iliac crest or the "love handle" area of the side where the abdominal muscles known as the obliques are found.
Step 4
Take a vertical skin fold measurement halfway between the top of the thigh and the kneecap. Make sure to keep body weight shifted onto the leg that is not being measured.
Step 5
Enter the skin fold measurement results into one of the body-fat percentage calculators listed in the Resources section of this article. Remember that the men's and women's calculations differ greatly, so use the right calculation tool for your gender.
Tips and Warnings
- Make sure skin is dry and free of sweat or lotion. Always measure at the same time of day to avoid "comparing apples to oranges." Measure with skin calipers in the morning to get the best results. Look directly at the caliper to get a proper reading.
- Do not exercise beforehand to ensure more accurate results.
Things You'll Need
- Skin caliper
- Body fat percentage chart
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