Body fat percentage is an important measure of body health, and is considered more useful and accurate than weight or body mass index (BMI). Body fat is stored in connective tissue called adipose tissue. Body fat increases when you consume more calories than your body uses, which increases your risk of obesity and chronic diseases, such as heart disease, stroke, diabetes, arthritis, and some cancers. Body fat is a useful measure for monitoring the progress of exercise and diet programs. Many tools are available to measure body fat percentage with varying prices, access, and levels of accuracy. Body fat calipers are one of the many options available, but accurate results can be difficult to obtain.
Step
Part 1 of 2: Wearing Body Fat Calipers
Step 1. Use a professional to get the most accurate results
Experience plays an important role in using skinfold calipers because the accuracy of the test results depends on the precision of the measurement. Examiners are said to be “competent” if they have performed 50–100 tests in a controlled research environment. Experienced examiners are ideal for taking measurements, allowing you to get the most accurate results for monitoring progress.
Step 2. Ask a friend for help
If you can't use a professional, keep in mind that at some points, such as the back, it can be difficult to measure yourself.
Step 3. Learn how calipers work
Body fat calipers do not directly measure body fat percentage. This device is used to perform a “pinch test”, which measures skin folds at 3-10 points on the body. That information is then fed into a formula to calculate body fat percentage. The level of accuracy of this leather caliper measurement depends on the experience of the caliper user and the formula used to calculate the final result.
Step 4. Choose a reasonable formula
There are more than 100 equations for calculating body fat percentage from the pinch test. Each formula is specific to a specific group of people according to characteristics such as age, gender, race and fitness level, which affect the general location of fat storage in the body. Plugging the same data into several different equations will give results that differ by a few percent.
- Commonly used equations include Jackson & Pollock, Parrillo, and Navy Tape.
- To choose a formula that makes sense to you, seek professional help and use it as a benchmark for progress. You can also skip the formula and just monitor the skinfold size.
- Many body fat calculators can be found online so you can easily calculate your pinch test results using several sizes.
Step 5. Monitor progress
At the beginning of a fitness program to reduce body fat percentage, this technique is great for establishing a baseline. Keep this information in a log (you can use a personal trainer journal or fitness app) along with your workout routine (eg number of steps, sets of weight lifts) over time.
- The recommended range for a healthy body fat percentage depends on your gender, age, and fitness level. Women with more than 32% body fat and men with more than 26% body fat are considered obese.
- If you want to reduce body fat, measure it weekly to help adjust your fitness routine and improve your results. If you want to maintain your current body fat composition, it's best to take measurements every month.
- Prepare a set of skinfold calipers (skinfold). There are many types of calipers available in the market. Ideally, the pinch test is performed by a professional examiner using high-quality calipers. If you want to do your own test, you can buy a set of calipers that are available in various prices (ranging from tens to hundreds of thousands of rupiah) at various retailers.
- We recommend that you buy high-quality calipers, which are of course more expensive. Cheap calipers are not capable of providing the constant pressure needed to achieve adequate pressure control and reliable results. Some recommended calipers include the Harpenden Skinfold Caliper, Lafayette Skinfold Caliper, Lange Caliper, Slim Guide Skinfold Caliper, and Accu-Measure Body Fat Caliper.
Part 2 of 2: Applying the Pinch Test
Step 1. Select a test
The pinch test measures skin folds at 3, 4, 7, and even 10 points on the body. Multiple measurement points does not guarantee accurate calculation results. It all depends on the precision of the measurements and the formulas used to calculate body fat.
Step 2. Identify measurement points
The key to the success of this measurement lies in the exact location and type of pinch (vertical or horizontal) that is consistent. In general, measurements were taken on the right side of the body while the subject was standing. Common areas for measuring skin folds include:
- Triceps - Ask the subject to bend the elbow 90 degrees and mark the midpoint between the top of the shoulder and the elbow. Then, pinch vertically (with the calipers at a 90-degree angle) at the midpoint with the arm hanging naturally at the side of the subject.
- Biceps - While the arm is naturally straight at the side of the subject, pinch vertically in front of the arm, halfway between the shoulder and flexed at the elbow.
- Subscapular - Measurement of the subscapular area should be done by pinching diagonally (caliper held at a 45 degree angle) along the back, just below the shoulder blades.
- Thigh - Pinch the leg that is standing vertically, halfway between the kneecap and the bend where the thigh meets the hip.
- iliac crest - Ask the subject to hold the right arm across the body. Pinch horizontally to measure just above the pelvis on the sides of the body.
- Abdominal - Measurement of the abdominal area is done by pinching vertically at 2.5 cm to the right of the navel.
- Calf - While your feet are resting on a chair or platform at a 90-degree angle, pinch vertically inside the calf at the point with the greatest circumference.
- Chest - Measure the pectoral area by pinching halfway between the nipple and the top of the pectoral muscle in the armpit diagonally.
- Axilla - The axilla area is on the side of the upper chest. Measure by pinching vertically just below the center of the armpit and perpendicular to the nipple.
- Supraspinale - Measure the supraspinale area by pinching diagonally at the intersection of the vertical line between the spine (the front of the iliac crest, the bony prominence and the front of the armpit) and the horizontal line at the top of the iliac crest. In some measurement systems, this region is also called the suprailiac.
Step 3. Pinch the folds of skin and pull
Make a "C" shape with your left thumb and index finger, pinch as much of the skin fold as you can until it hurts, then pull it out. Make sure you pinch the same amount of skin for each location to repeat the measurement.
It's important to try to pinch all the "pinchable" skin and not pinch the muscles behind it
Step 4. Hold the caliper in your right hand with your thumb on your upper arm and your index finger on your forearm
Place the jaw tip of the caliper in the skin fold while continuing to pinch the skin with your left hand. Press with your right thumb as directed by the caliper until you feel a slight click. This clicking sound indicates the correct measurement as the caliper jaws stop automatically according to the skinfold width. Repeat this step three more times to ensure reliability. If the measurements differ, (which should only be 1-2 mm apart), calculate and record the average of the three measurements.
Make sure to measure in the middle of the skin fold between your fingers
Step 5. Record the measurement results on paper
Be sure to record the average of the three measurements regularly to avoid miscalculations. It's a good idea to write it down in a notebook and record all the measurements so you can compare them at a later date.
Step 6. Enter the average size of each point into the formula used
After getting the results, record them in a journal or fitness app.
Tips
- Never use calipers directly after a training session.
- It takes time and experience to be able to use calipers to accurately measure body fat percentage.
- Monitor and measure body fat only through skinfold measurement instead of calculating body fat percentage because it is more reliable.
- Maintain consistency in the type of calipers used, the location of the measured points, and the type of equation/calculator used.
- Body composition changes somewhat throughout the day, often as a result of fluid retention. Make sure you measure at the same time every day.
- There are many charts on the internet that can help convert skinfold measurements to body fat percentages. Appropriate charts usually come from trusted sources and take into account differences in body fat according to age and gender.
- A healthy body fat percentage varies by age, gender, and fitness level.
Warning
- Various models of body fat calipers are used at various measurement points on the body.
- The accuracy of body fat calipers can vary by up to 4%.
