To calculate your body fat online, you first must decide which body fat test you want to use. One of the easiest is the skinfold measurement, in which various areas of your body are measured for their thickness with a skinfold caliper. A body fat percentage can then be calculated based on the measurements.
Step 1
Go online to the Exercise Prescription website (see Resources)
Step 2
Select the test you want to use by clicking on either "3 Site" or "7 Site" in the first pull-down menu. The "3 Site" test is faster and easier, but the "7 Site" test is more accurate.
Step 3
Click on the next pull-down menu to enter your sex.
Step 4
Enter your age in the appropriate box.
Step 5
Enter your weight in the appropriate box.
Step 6
Measure your skinfold thickness at your triceps with the skinfold calipers. Record the measurement in the Triceps box.
Step 7
Measure your skinfold thickness at your chest with the skinfold calipers. Record the measurement in the Pectoral box.
Step 8
Measure your skinfold thickness at your midaxilla, or under your armpit, just above your ribs, with the skinfold calipers. Record the measurement in the Midaxilla box.
Step 9
Measure your skinfold thickness at your subscapula, or just below your shoulder blade, with the skinfold calipers. Record the measurement in the Subscapula box.
Step 10
Measure your skinfold thickness at your abdomen, or just to the side of your belly button, with the skinfold calipers. Record the measurement in the Abdomen box.
Step 11
Measure your skinfold thickness at your suprailiac, or just above your hip, with the skinfold calipers. Record the measurement in the Suprailiac box.
Step 12
Measure your skinfold thickness at your quadriceps, or in the center of your thigh, with the skinfold calipers. Record the measurement in the Quadriceps box.
Step 13
Click the "Calculate" button to receive your measured body fat.
Tips and Warnings
- Have a trained person measure your skinfold thickness at each site. The accuracy of the test depends on the accuracy and skill of the person taking the measurements. Do not measure your skinfolds after exercising. The increased blood flow to the muscles from exercise will skew your measurements and invalidate your test.
- Always work with trained individuals whenever using testing protocols to ensure safety and accuracy.
Things You'll Need
- Skinfold caliper
References
- Exercise Prescription: Body Fat Test
- "Personal Fitness: Looking Good/Feeling Good"; Charles Williams, Emmanouel Hargeones, Dewayne Johnson and Charles Smith; Kendall/Hunt 2000
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