Skinfold Measurements
One of the most common methods to measure body fat is by getting the thickness of subcutaneous fat measured at different areas of your body. Using special skinfold calipers is a reliable tool to get the exact body fat percentage of a person. All you have to do is insert the skinfold measurements you got for each area in the correct formula. After you get those numbers, you will be able to determine what is your body fat to lean tissue percentage.
But don’t think that you can just start anywhere on your body, pinch the skin, and get accurate skinfold measurements. There are precise sites that need to be taken in order to follow the general, yet specific procedure. Typically, these skinfold measurements are taken on 7 particularly fleshy areas of the body. Now, I would suggest you ask a family member or friend to assist you as some of you may not be able to flex and get certain sites’ readings.
Take 7 Skinfold Measurements with Calipers
Since obesity has become an issue universally, more and more people are wanting to get skinfold measurements. Once you get your exact measurements, you would understand what does your body fat percentage mean. If you don’t have a good pair of calipers, I would recommend that you purchase one before you begin learning how to take skinfold measurements.
As mentioned earlier, there are 7 fleshy areas of the body which helps determine the body fat scale, we will go through each of them one by one. Have a pen and paper next to you, read through the instructions given below, and note down each measurements.
7 Skinfold Sites
#
Sites
Description
1
Pectoral
Halfway between nipple & armpit
2
Midaxillary
Right under armpit, below the level of the nipple
3
Tricep
Behind the arm, halfway between shoulder & elbow
4
Suprailiac
Above the hip bone, on the side
5
Abdominal
Beside the navel, an inch away
6
Thigh
Halfway between top of thigh & knee, front leg
7
Subscapular
Below the shoulder blade, on the back
Step #1: You will have to pinch the skin at each areas of the body in order to get an accurate reading. To do so, stand in front of the mirror and use your thumb and index finger to lift the skin from the muscle. Take it as far as it can without hurting yourself. Try not to squeeze the pinched skinfold too tightly as fat might compress from that area and you won’t get a good reading. Keep holding the skinfold for about 5 seconds and then place the calipers midway in between the top and bottom of the skinfold. Note down the reading.
Hint – Now, if you’re trying to get the measurements for yourself or someone who is really lean, you will have to keep in mind, if you’re measuring the muscle thickness or subcutaneous fat. One way to find out is if that person goes “ow!” while pinching. In that case, take very tiny fold in order to get the fat only. This will be reverse with someone who is bigger as the skinfold will be thicker and more easier to measure.
Step #2: As you go through the 7 skinfold measurements table given above, make sure all the skinfolds are taken vertically. Which means, while measuring body fat with calipers, hold it vertically over the area. This is true for all areas except for the midaxillary, subscapular, and suprailiac. For these 3 skinfolds, measure them according to the natural creases of skin (horizontal or diagonal).
Step #3: This step isn’t necessarily a part of “how to take skinfold measurements” but a part of the overall process. For future references (perhaps you wish to lose weight, gain muscles, and/or make your body leaner), you have to be consistent and accurate in your measurements. The same person needs to take the measurements with the same pair of calipers to compare the changes over time. Plus, same area has to be pinched in order to get the readings. As an alternative, you can also measure both sides of your body and get an average from the results. But try to be consistent in your methods.
After you note down all 7 skinfold measurements, here’s a body fat calculator which gives you correct equations for both men and women. If you find the equations too puzzling, you can also get a software program that will do the calculations for you. This way, you can assure precise results every time.