There are a number of ways to measure your body fat, but unless you have access to expensive equipment and the expertise to use that equipment, they are impractical. There is, however, an easy and fairly accurate method you can use to measure your body fat percentage at home using just your fingers and a couple simple tools. It's called the skin fold method, and doctors and fitness experts have been using it for years.
Step 1
Use your thumb and forefinger to pinch a fold of skin on the right side of your body. You thumb and forefinger need to be approximately 3 in. apart when you pinch the skin. For men, pinch skin from the abdomen, chest and thigh. For women, pinch skin from the abdomen, hip and triceps.
Step 2
Apply the jaws of the calipers to the skin fold a few centimeters under your fingers. Release them gently until they are gripping the skin but maintain your pinch with your fingers. Let the calipers grip the skin for no more than three seconds.
Step 3
Look at the ruler on the calipers and make a mental note of the number in millimeters. If an assistant is aiding you, have them write the number down.
Step 4
Average the three measurements. Refer to your body fat interpretation chart. Most calipers will come with one, but if yours did not, you can find many online. Locate your age in the left column. Locate your average skin thickness in millimeters along the top. The corresponding number between the two is your body fat percentage.
Tips and Warnings
- To get the most accurate reading, you must take measurements from all three points on your body, which will require the aid of an assistant.
Things You'll Need
- Calipers
- Assistant (optional)
- Pencil
- Paper
- Body fat interpretation chart
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