Body fat percentage is an indicator of overall health and wellness. Excess body fat correlates to an increased risk of cancer, stroke, type 2 diabetes, high blood pressure and heart disease. Healthy body fat for women ranges from 21 percent to 35 percent; for men, the range is from 8 percent to 24 percent, according to Shape Up America! These ranges apply to healthy adults and vary depending on age. Athletes typically have significantly lower body fat percentages.
Step 1
Mark the areas where you will take measurements with the washable marker. Women's measurement sites are the back of the upper arm, midway between the elbow and the shoulder; the front of the thigh halfway between the knee and the hip; and diagonally just above the hip, straight down from the armpit. Men take measurements on the chest, at a diagonal fold halfway between the armpit and the nipple; on the abdomen level with and about 3/4 inch to the right of the navel; and on the front of the thigh halfway between the knee and the hip.
Step 2
Gently pinch the skin between the thumb and forefinger of your non-writing hand, starting about 1/2 inch outside the measurement mark. Ensure you pinch only loose skin and not the underlying muscle. Pinch vertically except on sites designated as diagonal.
Step 3
Keep the skin pinched, and with your other hand open the calipers by squeezing the trigger. Place the caliper jaws about 1/2 inch below your thumb and forefinger and slowly release the trigger.
Step 4
Wait four seconds and then note the measurement indicated on the calipers. Release the calipers, let go of the pinch of skin, and write down the measurement. Round to the nearest half millimeter.
Step 5
Repeat for each measurement site. Take three measurements at each site, rotating between sites. If the measurements at one site differ by more than a millimeter, re-measure that site.
Step 6
Average the three measurements for each site. Add the averages together and write down the sum.
Step 7
Calculate body density and write down the results. For women, the formula is 1.0994921 -- (0.0009929 x the sum) + (0.0000023 x the sum squared) -- (0.0001392 x age in years).
For men, use 1.1093800 -- (0.0008267 x the sum) + (0.0000016 x the sum squared) -- (0.0002574 x age in years).
Step 8
Use either the Siri Equation or the Brozek Equation to calculate body fat percentage. The Siri Equation is (495 divided by body density) - 450. The Brozek Equation is (4.570 divided by body density) - 4.142.
Tips and Warnings
- Take all measurements on the right side of the body. Do not take measurements over clothing. This will give inaccurate results.
- Skinfold measurements for body fat are often imprecise. They do give you a general idea of your body fact percentage and can help you track changes in your measurements. For precise results, obtain measurements from a skilled technician.
Things You'll Need
- Paper
- Pen or pencil
- Calculator
- Washable marker
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