Your body is made up of water, minerals, proteins and fat tissue. Measuring the body fat composition of your body allows you to evaluate your overall health and risk for developing conditions such as diabetes, hypertension, heart disease and joint conditions related to obesity. For optimal health, your body fat percentage should be 10 to 25 percent for men or 18 to 30 percent for women, according to Len Kravitz, Ph.D. and Vivian H. Heyward, Ph.D. at the University of New Mexico.
Step 1
Identify and mark three locations on your body to take skinfold measurements using a tape measure for accuracy. Women should take measurements vertically on the triceps halfway between the shoulder and elbow on the dominant side, vertically on the thigh halfway between the knee and the hip and diagonally along the hip bone, or iliac crest. Men should take measurements vertically on the thigh halfway between the knee and hip, diagonally above and to the right of the nipple and vertically about one inch to the right of the belly button.
Step 2
Place your thumb and index finger 3 inches apart against the skin just less than one half inch above and perpendicular to the first measurement sight. Pull up the layer of skin and fat, and hold in place during the measurement.
Step 3
Place the calipers at the marked site, and slowly release the pressure. Let the caliper pressure adjust for 2 to 4 seconds before noting the measurement in millimeters. Repeat Steps 2 and 3 at each site, rotating through for a total of three measurements at each site.
Step 4
Calculate the average at each site by adding the three numbers together and dividing by three. Add the average measurement of each site together to determine your skinfold sum.
Step 5
Locate the sum of your skinfolds along the first vertical column on a body composition chart. Find the location where your skinfold sum range intersects with your age running across the top of the chart. The intersection point indicates your estimated body fat percentage.
Tips and Warnings
- Take measurements on clean, dry skin.
- Do not take skinfold measurements after exercise. Kravitz, Ph.D. and Heyward, Ph.D. recommend seeing a technician trained in skinfold calipers for more accurate results.
Things You'll Need
- Tape measure
- Washable marker
- Skinfold calipers
- Body composition chart
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