How to Use Calipers to Determine Body Fat Percentage
Body fat calipers are the most economical means of accurately measuring body fat percentage. However, most calipers cannot be accurately self-administered, and all require a certain level of expertise and practice to obtain reliable results. Still, in comparison to other low-price means of measuring body fat percentages, such as charts, BMI equations or tape measures, body fat calipers are the only method that offers truly useful information about changes in the body fat of an individual.
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Instructions
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Have the subject stand relaxed, arms at sides.
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Find the point between the upper armpit and the nipple on the right side of the body using the ruler. On males, this point is midway; on females the point is one-third of the way and closest to the armpit. Mark the spot with the marker. When you pinch the skin, the fold should run along the same diagonal as the ruler.
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3
Pinch the skin between your thumb and pointer finger at the mark.
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Place the tips of the calipers 1/3 inch from your thumb and finger along the skin fold, approximately at the same distance between the subject's body and the edge of the fold as your thumb and finger.
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Take the measurement within 4 seconds from when you make the pinch. If you take longer getting the measurement, release the skin, wait until the marks from your finger and thumb have faded, and re-measure.
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Imagine a line running down from the top of the subject's armpit, and another running under the right pectoral. Make a mark on the subject's torso toward the inside of the arm at the point where these lines meet. Repeat steps 3 to 5 at the mark. The fold should be horizontal. This is the midaxillary measurement.
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Mark a point with your ruler and marker halfway between the shoulder and the elbow on the subject's bicep and repeat steps 3 to 5 at this new mark. The fold should be vertical.
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Mark a point with your ruler and marker 1 inch to the subject's right of the navel, and repeat steps 3 to 5 at this new mark. The fold should be vertical.
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Find the top of the subject's right hip bone toward the front of the body. Mark a point directly above the hip bone and repeat steps 3 to 5 at the new mark. The fold should be diagonal, with the high-point of the fold to the subject's right. This is the suprailiac measurement.
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Mark a point with your ruler and marker halfway between the top of the subject's thigh and knee, on the front of the body, and repeat steps 3 to 5 at the new mark. The fold should be vertical.
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Mark a point on the largest part of the inside of the subject's right calf. Repeat steps 3 to 5 at this new mark. The fold should be vertical.
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Mark a point just slightly away from and below the right shoulder blade. Repeat steps 3 to 5 at this mark. The fold should be diagonal.
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Mark a point with your ruler and marker halfway between the shoulder and the elbow on the right tricep. Repeat steps 3 to 5 at this mark. The fold should be vertical.
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Mark a point on the subject's lower back directly over the kidney and 2 inches to the subject's right of the spine. Repeat steps 3 to 5 at this mark. The fold should be horizontal.
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Cycle through all points two more times, being certain to measure at exactly the same spots. If a measurement is more than 2 mm different from previously, let the skin rest until the marks from your thumb and finger fade, and re-measure.
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Add the three measurements from each site together and divide by three to get the average.
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Use the formulas provided by the manufacturer of the calipers or plug your numbers into the calculators on the Linear Software website. There is a link in the Resources section.
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Tips & Warnings
Always keep in mind that numbers from these tests are only truly useful as milestones to compare changes in the subject over time, and due to the differences between individuals and age groups, the accuracy of the best measurements taken by the most experienced professional can still be off by 4 percent or more.
Consistent practices yield consistent results. Always take measurements under similar conditions at the same times of day, always have the same person take measurements, and never take measurements immediately after exercising.
The only calipers that currently allow accurate self-measurement are made by Accu-Measure. A link to the company website is in the Resources section. Outside of using these specific calipers, the subject should always have someone else make the measurements.
You get what you pay for. There's nothing wrong with cheaper calipers initially, but their accuracy will decline more quickly than higher-quality calipers. They may be a savings in the short-term, but if you intend to use the calipers over a long period of time, more expensive calipers may actually save you money.
References
Resources
- Photo Credit fat measure image by Kimberly Reinick from Fotolia.com
