Your body stores most excess fat in adipose tissue just underneath your skin. Although overeating is the ultimate cause of excess body fat regardless of gender or genetics, AskTheTrainer.com notes that all of these factors play a role in the number of fat cells within adipose tissue and the distribution of adipose tissue throughout your body. Its subcutaneous location makes calculating excess body fat from your skinfolds an accurate and effective way to track progress as you work to reduce body fat through a healthy diet and exercise.
Step 1
Locate skinfold measurement sites. For men, you will measure using a vertical pinch halfway between your knee and the top of your thigh, a diagonal pinch above and to the right of your right nipple and a vertical pinch one inch to the right of your belly button. If you are female, you will measure using a vertical pinch halfway between your shoulder and elbow on your dominant side, a diagonal pinch just above the location where your hipbone protrudes and a vertical pinch to the right of your belly button.
Step 2
Pick up skinfold in the appropriate area using both your thumb and index finger of both hands to pull gently upward.
Step 3
Let one hand go and use it to pick up the skin caliper, keeping the skinfold in place with your other hand.
Step 4
Place the skinfold within the caliper so the tips of the caliper rest at skin level for about two to three seconds. Do not push down so that the caliper makes an indentation in your skin.
Step 5
Record each skinfold measurement in millimeters.
Step 6
Add the measurements from the three skinfold sites together.
Step 7
Compare your results with a standard rating scale that identifies body fat percentage according to the sum of your skinfold measurements. Montana State University-Bozeman Department of Physiology and Psychology provides a scale that divides body fat percentages into four categories each for men and women. If skinfold measurements are greater than 27.8 for men and 27.3 for women, your body fat percentage is in the high-risk category. If measurements are between 25.0 and 27.7 for men and 24.5 and 27.2 for women, you are in a marginal risk category. A good fitness zone includes measurements of between 19.0 and 24.9 for men and 18.0 to 24.4 for women. If skinfold measurements are below 18.9 for men 15.0 for women, your body fat percentage is too low.
Tips and Warnings
- The more precise you are in measuring body fat at the appropriate locations, the more accurate your reading will be. Although you can use this method at home to get a general idea of how you are progressing, Sports Fitness Advisor recommends having a professional complete the assessment for a truly accurate picture.
Things You'll Need
- Skinfold calipers
References
- AskTheTrainer.com: Definition of Percent Body Fat
- Montana State University-Bozeman Department of Physiology and Psychology: Body Composition and Body Mass
- The Build Muscle and Gain Weight Fast Guide: How to Take Skinfold Measurements and Calculate Body Fat Percentage
- Montana State University-Bozeman Department of Physiology and Psychology: Rating Scale for Body Mass Index
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