Your body fat percentage tells you how much of your mass is made up of fat and how much comprises everything else, including lean body mass, bone and organs. A high body fat percentage could indicate a need for more cardio exercise to burn excess calories and maybe more strength training to increase muscle mass, thereby reducing the percentage of fat. Handheld machines can test your body fat, as can some scales. These machines measure body fat percentage with bioelectrical impedance that sends an electrical signal through your body to ascertain the measure of fat in your body, according to The Build Muscle and Gain Weight Fast Guide and ShapeFit. Another way to measure your body fat percentage is to have a personal trainer or other fitness expert use skinfold calipers to take measurements at different sites on your body to calculate your percentage of body fat.
Bioelectrical Impedance
Step 1
Turn the handheld device on, and use the up and down arrows to input your age, height and weight.
Step 2
Hold the device in your hands with your arms held straight in front of you. Make sure your palms are flat on the handles and they are touching the electrical panels on the handles. Wipe off any sweat or liquid from your hands and the sensors, as this can interfere with the reading.
Step 3
Press the start button with your right hand and then grab the right handle. Hold the device until it beeps to indicate it has finished. The signal will take seven seconds or less to pass through your body. It will take less time if you have more muscle, according to ShapeFit.com
Skinfold Measurements
Step 1
Go to your gym or health club and ask a fitness professional who is trained in skinfold measurements to take the measurements for you for the most accurate results. Use the three-site method if you are taking the measurements yourself, though you will need help with the tricep site if you are a woman.
Step 2
Take measurements at the chest, abdomen, and thigh if you are a man. Take the measurements at the tricep, suprailiac (hip) and thigh if you are a woman.
Step 3
Hold the calipers in your right hand and gently pinch your skin at a place halfway between your left armpit and nipple to get a chest measurement. Pinch the skin at a diagonal angle. Place the calipers on the skin and squeeze the site as much as you can. Record the number on the side of the calipers.
Step 4
Pinch your skin diagonally 1 inch to the left of your belly button with your left hand to measure the abdominal site. Pinch the skin with the calipers and record the number.
Step 5
Pinch your skin vertically on the front of your thigh in the center of your leg in a spot that is exactly halfway between the top of your knee and the top of your thigh. This is your thigh measurement, which will be the third site if you are a man and one of the sites if you are a woman.
Step 6
Measure your tricep if you are a woman. Pinch the skin vertically on the tricep, which is the back of your upper arm. Take the measurement halfway between your elbow and shoulder. You will need someone to take this measurement for you.
Step 7
Take a measurement at the suprailiac above your hip bone. Pinch your skin diagonally right above the bony protrusion of your hip bone.
Step 8
Place the measurements into a body fat calculator to get your body fat percentage (see Resources).
Things You'll Need
- Handheld body fat measurement device
- Skinfold calipers
Member Comments