Using a skin fold meter

Video: Body Fat on a Female: Cheap, Easy Way to Measure (Skin Fold Caliper)

Content

To step
Part 1 of 2: Using skinfold gauges
Part 2 of 2: Taking the squeeze test
Tips
Warnings
Necessities

Fat percentage is an important measure of health and is considered more useful and accurate than just weight or body mass index (BMI). Body fat is stored in the connective tissue called adipose tissue. You gain body fat when you eat more calories than your body uses, which increases your risk of obesity and chronic disease, such as heart disease, stroke, diabetes, arthritis and some cancers. Fat percentage is therefore a useful measuring instrument to keep track of the progress of training and diet. Many tools are available to measure body fat percentage, but they vary in affordability, accessibility, and accuracy. Skinfold gauges are a widely available option, but they can be difficult to achieve accurate results.

To step

Part 1 of 2: Using skinfold gauges

Enlist professional help to get the most accurate results. Experience counts when using a skinfold meter because the accuracy of the test depends on the precision of the measurements. "Competent" testers administered 50-100 tests in controlled research environments. Experienced testers are more likely to take measurements over time at the same point, which gives you the most accurate results to track your progress.
Ask a friend to help. If it's not a professional doing the test, remember that taking measurements in certain places, such as your back, can be difficult - or even impossible - to do on your own.
Learn how skinfold gauges work. Skinfold gauges do not measure fat percentage directly. They are used in a "pinch test", where skin folds are measured at three to ten points on the body. That information is then put into a formula to calculate your body fat percentage. The accuracy of a skinfold meter in measuring body fat percentage depends on both the experience of the person using the skinfold meter and the formula used to calculate the results.
Choose a thoughtful formula. There are more than 100 equations that are used to calculate body fat percentage with a pinch test. Each is specific to groups of people by characteristics such as age, gender, race, and fitness level, which affect where bodies tend to store adipose tissue. Entering the data in different formulas can produce results that differ by several percentage points.
- Common comparisons include Jackson & Pollock, Parrillo, and Navy Tape.
- To choose a formula that makes sense for you, work with a professional and use that as a measure of your progress. Or skip the formula altogether and just keep track of skinfold measurements.
- There are many body fat calculators available online, making it easy to calculate the results of a squeeze test with a few or more measurements.
Track your progress. At the start of a training schedule to reduce your fat percentage, it is useful to have a basic measurement. Keep a log of this information over time (a personal exercise diary or fitness app are good options) along with your exercise schedule (e.g. miles walked, weightlifting sets).
- The recommended range for a healthy body fat percentage varies by 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 are trying to lose fat, taking weekly measurements can help you adjust your fitness schedule to improve your results. If you want to keep your current body fat percentage, monthly measurements may be more helpful.
- Buy a skin fold meter. There are many types of skinfold gauges on the market. Ideally, an experienced tester will administer the pinch test and have a good quality skinfold meter. If you take the test yourself, you can buy skinfold gauges in different price ranges (from a few euros to a few hundred) and from many different sellers.
- You may need to invest in a high quality skin fold gauge, which will be more expensive. An inexpensive skinfold meter may not provide the amount of constant force needed to maintain the correct tension and get reliable results. Some highly recommended skinfold gauges include those from Harpenden, Lafayette, Lange, Slim Guide and Accu-Measure.

Part 2 of 2: Taking the squeeze test

Choose a test. Pinch tests measure skin folds at three, four, seven and even ten points on the body. Taking measurements on more points does not guarantee the accuracy of the fat percentage calculation. That depends on the precision used in taking the measurements and the formula used to calculate the fat percentage.
Determine the points where you will take measurements. It is important to be consistent in the exact location and also in the type of nip (vertical or horizontal). Generally, the right side of a standing person's body is used to obtain measurements. Common areas to measure skin folds are:
- Triceps Have the person bend their elbow 90 degrees and mark the point halfway between the top of the shoulder and the elbow. Then measure a vertical fold (with the skin fold gauge at a 90 degree angle) at that point halfway down as the arm hangs naturally down the person's side.
- Biceps - With the arm naturally extended along the person's side, take a vertical tuck in the front of the arm, halfway between the shoulder and the socket of the elbow.
- Subscapularis - Measurements of the subscapular area should be made in a diagonal fold on the back (skin fold gauge at an angle of 45 degrees), just below the shoulder blade.
- Thigh bone - Take a vertical fold on the standing leg, halfway between the kneecap and the fold where the secondary leg meets the hip.
- Pelvic crest - Have the person hold their right arm in front of their body. Use a horizontal pinch to take this measurement directly above the hip bone on the right side of the body.
- Abdominal - A measurement in the abdominal area should be a vertical crease 2.5cm to the right of the navel.
- Calf - You take the measurement with one foot standing at about 90 degrees on a chair or elevation and as a vertical fold on the inside of the calf at the point with the greatest circumference.
- Chest - Measure the area of the breast by taking a diagonal crease halfway between the nipple and the top of the pectoral muscle at the armpit.
- Armpit - The armpit area is on the side of the top of the chest. A measurement here should be taken as a vertical crease directly below the center of the armpit and perpendicular to the nipple.
- Supraspinal - A measurement of the supraspinal area should be a diagonal fold at the intersection of a vertical line between the spine (front of the pelvic crest, the protrusion of the hip bone and front of the armpit) and a horizontal line at the top of the pelvic crest. This area is also called the suprailiac in some measurement systems.
Pinch a fold of skin and pull. With your left thumb and index finger, make a "C" and grasp as large a fold of skin as possible until it hurts, then pull it out. Get exactly the same amount of skin in exactly the same place for repeated measurements.
- It is important that you do not skip "squeezable" skin and do not involve any underlying muscle.
Hold the skinfold measure with your right hand with the thumb on the upper arm and the index finger on the forearm. Place the forceps over the skin fold while still squeezing the skin fold with your left hand. With your right thumb, press where indicated on the skinfold gauge until you feel a slight click. This sound indicates the correct measurement as your forceps automatically stop at the width of your skin fold. Repeat this step three times for each landmark to ensure reliability. If the measurements deviate (they can only deviate 1-2mm), take the average of the three measurements and write it down.
- Make sure to measure the center of the fold of skin between your fingers.
Keep the measurements on paper. Make sure you keep the average of the three measurements in an organized manner to avoid confusion during the calculation. It is best to use a notebook and keep all measurements in a log so that you can compare them over time.
Enter the average measurements for each point in the formula you are using. After calculating your result, you keep it in your fitness diary or app.

Tips

Never use a skin fold meter right after a training session.
It takes time and experience to get good at using a skinfold meter to calculate body fat percentage.
Check and measure body fat by skinfold measurements only and not by calculating your fat percentage - that is much more reliable.
Be consistent with which skinfold gauge, landmark, and type of formula / calculator you use.
Your body composition changes slightly during the day, often due to fluid retention. That is why you should take measurements at the same time every day.
There are dozens of tables that convert skin folds into fat percentage. The correct table is one from a reliable source that makes differences for age and gender.
A healthy fat percentage varies according to age, gender and fitness level.