Measuring body fat percentage is a more accurate method of tracking your fitness progress than weighing on a scale. Scale numbers can go up or down based on irrelevant factors such as fluid retention or loss. Calculating your body fat percentage provides you with details about the change in your body fat composition. Skinfold calipers are a popular way to estimate body fat. They are relatively accurate, with an error variance of 3 to 5 percent.
Step 1
Measure a skinfold on the triceps. The arm to be measured should be relaxed and hanging down at the side. Mark the half point between the elbow and shoulder on the back of the arm. Hold the fold with the thumb and forefinger about 1/4 inch above the grease mark. Place the calipers on the fold so the mark is between the jaws. Release your finger from the trigger so the tension is on the skinfold. Note the measurement in millimeters.
Step 2
Measure a skinfold on the biceps. Keep the arm relaxed and hanging down. With the grease pencil, draw a line at the midpoint of the bicep. Grab a vertical skinfold above the grease mark. Place the calipers on the fold at the mark and note the measurement in millimeters.
Step 3
Measure a skinfold on the subscapular. Pinch a fold of skin at a 45 degree angle directly below the shoulder blade. The fold should run from top left to bottom right. Place the calipers about 1/4 inch below your fingers. Release the jaws and record the measurement.
Step 4
Measure a skinfold at the suprailiac. Pick up a horizontal fold of skin about one inch above the hip bone. Mark the half point of the fold with the grease pencil. Grasp the fold about 1/4 inch from the grease mark. Position the calipers at the mark and record the result.
Step 5
Calculate the sum of the measurements. Add the four numbers.
Step 6
Estimate body fat percentage. Use the tables provided by Lange based on gender. Under the "Sum of Skinfold Measurements" column, find the number closest to your result. Move across the chart until you find the column for the appropriate age. The number in this column is the percent body fat.
Tips and Warnings
- You will need another person to measure your body fat with skinfold calipers. You cannot do it yourself. Don't take skinfold measurements through clothing. For increased accuracy, take several measurements at one site and use the average.
Things You'll Need
- Lange skinfold calipers
- Grease pencil
- Calculator
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