Tracking body fat is a crucial component of a fat loss program. Body fat percentage figures can dictate your current results and your future plan of action. Preciseness and consistency are vital aspects of successful body fat tracking. Body fat percentage differentiates between total body fat and lean body mass. When body fat measurements are high, heath status is at risk. Body fat computation methods include: underwater weighing, skin fold caliper tests, bio-electrical impedance, air displacement, dual energy x-ray absorpimetry (DEXA), and near infrared interactance (NIR). While several methods require expensive equipment and a lab setting, skin fold caliper method is quick, easy, and accurate.
Self Assessment of Body Fat
Step 1
Purchase at home skin fold calipers. Read directions thoroughly and locate skin-fold measurement chart.
Step 2
Locate the iliac crest of your left hip bone. Line your left first or middle finger up along the inside ridge of the hip bone. Proceed to pinch the skin and fat with your thumb while keeping your first or middle finger in place.
Step 3
With your right hand, pinch the skin underneath your fingers with the calipers and note the number of millimeters recorded when the calipers have gone as far as possible around the skin fold.
Step 4
Record the millimeter measurement on paper. Using the measurement chart, locate the body fat percentage by cross referencing your age with the millimeters recorded. This figure represents your body fat percentage.
Step 5
Track your progress on a weekly or monthly basis depending on the time-line of your goal while implementing your fitness and nutrition program.
Tips and Warnings
- To calculate your body fat versus your muscle weight, you must also be tracking your weight in pounds on the scale. Take your percentage body fat multiplied by your total body weight. This figure represents your fat weight in pounds. Subtract your fat weight in pounds from your total weight to discover your lean body weight. It may be beneficial to additionally track your circumference measurements such as chest/back, waist and thigh for additional body fat loss tracking.
- At home skin fold caliper testing only includes one site for body fat reference. Ideally, three to seven sites would be considered to improve accuracy. Using the one site at home measurement provides a ball park figure with considerable room for deviation of actual body fat. However, it can be a considered accurate based strictly on consistency of measurement method. Hiring a fitness professional or participating in free health fair screenings which include a three or seven caliper measurement can provide a possible comparison for accuracy.
Things You'll Need
- Body Fat Calipers
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