How to Measure Body Fat – Skinfold Measurements

If you’ve ever wondered how to take body fat measurements, look no further. If you’ve been using your scale to track your progress, it’s time to throw it away. Your weight will not show you your body composition. It will not show you how much of your weight is muscle, and how much of it is fat. To do that, you need to take body fat readings. Follow this guide to learn how to measure body fat, and you’ll be on the right path to seeing real proof that all your hard work is paying off.

Skinfold Measurements (Blue Dots)
	Chest Skinfold Diagonal skinfold half the distance between the underarm crease and nipple. Midaxillary Skinfold Vertical skinfold under armpit just below the nipple line. Abdominal Skinfold Vertical skinfold 1″ to the side of the belly button. Suprailiac Skinfold Diagonal skinfold just above the hip bone protrusion.
	Subscapular Skinfold Diagonal skinfold 1″ below the shoulder blade. Triceps Skinfold Vertical skinfold halfway between the shoulder and elbow. Thigh Skinfold Vertical skinfold halfway between the upper knee and hip.

How to Use Body Fat Calipers to Take Skinfold Measurements

Use the above chart to take skinfold measurements. Each site is circled in a blue dot and to the right is an explanation of how you should take the measurement. The first thing you are going to need is a set of body fat calipers. I splurged a bit and got the best – Lange Skinfold Calipers, but you could just as easily get yourself a cheap pair, like these Accu-Measure Calipers for $5 – they just might not give you as accurate of a body fat reading. Once you have those, here’s what you do:

• Pinch the first skinfold measurement area. Your goal is to pinch the skin and fat, but not the muscle.

• Pinch the area fairly hard. You want an accurate reading by squeezing out any excess fluid in the tissue.

• Place the calipers slightly to the side of where you are pinching (about 1/4 – 1/2 of an inch).

• Take a few readings at each location, and then take the average of all 3 of them.

• Take your readings on the same side of your body each time.

• You can take a 3 site reading, or a 7 site reading (the more sites the more accurate the reading). You are going to need someone to help you take the 7 site. Try to get the same person to do it each time.

 
Once you have your skinfold measurements for each of the skinfold sites, you can then enter these into a body fat calculator to get your body fat percentage. In part 2 of this article I will be providing this calculator along with a custom meal plan generator. Just enter your skinfold measurements, and you will be provided a macronutrient breakdown for each of your meals all based around your weight loss or weight gain goals. Stay tuned…