There are many methods of measuring body fat -- so many that it can be confusing. Skin fold testing is the most common way to measure body fat outside of a body fat testing clinic. Skin fold testing uses calipers to take a measurement of the fat layer beneath skin and above the muscle. Men and women use different testing sites. For men, the testing locations are on the chest, thigh and abdomen.
Chest
Step 1
Mark a location on the right side of the chest between the crease of the underarm and the nipple.
Step 2
Pinch the skin with your thumb and forefinger in the spot you have marked diagonally to a depth of 1/2 in.
Step 3
Continue to pinch the skin as you squeeze the calipers open with your other hand and place one end on either side of the skin fold next to your thumb and forefinger. Position the calipers perpendicular to the chest with the numbers visible.
Step 4
Release the trigger, allowing the calipers to tighten around the skin fold. Release your thumb and forefinger. Wait one to two seconds and then read the measurement.
Step 5
Release the calipers and record the measurement.
Step 6
Wait 15 seconds and then repeat steps two through five in the same location. If the second measurement is not within 1 mm of the first, repeat again until you have two measurements within 1 mm of each other. That number will be your final measurement.
Abdomen
Step 1
Mark a location one inch to the right of the navel.
Step 2
Pinch the skin vertically with your thumb and forefinger and position the calipers as you did when you measured the chest.
Step 3
Release the trigger, wait one to two seconds and take your reading. Remove the calipers and record your reading.
Step 4
Wait 15 seconds and repeat steps two and three until you get two measurements within 1 mm of each other.
Thigh
Step 1
Mark a location on the front of the right thigh in between the hip joint and the knee cap.
Step 2
Pinch the skin with your thumb and forefinger in a vertical direction as you did earlier.
Step 3
Take your first measurement and record it.
Step 4
Take your second measurement. If it is not within 1 mm of the first, repeat the process until you have two measurements within 1 mm of each other.
Calculate
Step 1
Visit the body fat percentage calculator on the American Council on Exercise website. There is a link in the Resources section.
Step 2
Input your three measurements as well as your age, and press "calculate." The result is your body fat percentage.
Step 3
Compare your result to the chart on the same page to see where you stand among others in your age group.
Things You'll Need
- Calipers
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