How to Calculate Body Fat Using a Caliper

Calculating body composition is an important step to take in gaining control of your health and body. The use of a caliper tests skin folds in designated places on your body to determine the amount of excess body fat in that area. Consistently calculating that body fat will allow you to keep track of weight-loss progress, as well as gains in muscle strength and size.

Instructions

    • 1

      Consult the services of a personal trainer or certified health specialist at your favorite gym. They are certified and knowledgeable in calculating your body fat and composition accurately and are trained to use calipers.

    • 2

      Use the caliper to measure excess body fat in designated places on the body by lightly picking up extra skin and fat and gently pinching it between the teeth of the caliper tool.

    • 3

      Measure the extra skin and fat on the back of the upper arms (triceps), front of the upper arm (bicep), in between shoulder blades, on the front of your stomach near your belly button (waist), on top of your upper leg (quadriceps), on the back of your upper leg (hamstring), on the side of your upper leg (hips) and on the back of your lower leg (calf).

    • 4

      Perform these measurements at least twice to make sure you didn't make an error the first time around. Find the average of the measurements you make for each site and then divide that answer by three. Do this for each site and then add up the numbers you get.

    • 5

      Find a body fat interpretation chart online to compare the skin fold measurements in millimeters and your age to see whether you are in a healthy range. A certified trainer or physician will have the chart handy, or if you do it yourself, the caliper you use will come with an interpretation chart. There are separate charts for men and women broken down into age categories that correspond with the amount of millimeters you find at each measurement site.

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