The Calipers measure the thickness of the skinfolds. The thicker the skinfolds, the greater the amount of fat a person is carrying. Calipers are available for about $12 at most fitness stores where they sell protein etc. How to use the Calipers
1. When taking measurements, do so directly on the skin, not through the clothes.
2. Grasp the caliper in one hand and pull out the fold of skin with its underlying layer of fat with your other hand.
3. Pull it out in the appropriate direction and continue to hold the skinfold as you apply the caliper.
4. The teeth should be about 1/4” (quarter of an inch) from the fingers of your hand that is holding the skinfold.
5. Do not release the skinfold while taking the readings. 6. You will need measurements from 3 different anatomic locations. Upper body, midsection and thigh.
I am giving you these specific examples, for which you don’t need anyone’s help.
1. Pectoral Measure about one inch below the colar bone and two to three inches out from the inside edge of the pectoral muscle. Pull the skinfold in a vertical direction. (women have to make sure to avoid breast tissue)
2. Abdominal Measure about one inch to the left of and one inch down from the belly button. Pull the skinfold in a vertical direction.
3. Suprailiac Measure about halfway between the belly button and the top of the hipbone. Pull the skinfold in a horizontal direction.
4. Quadriceps Measure in the middle of the quadriceps. Pull the skinfold in a vertical direction. If the area is too tight you may need to go up one to two inches. Calculating Body Fat Using Skinfolds :
Women 1. Take skinfold measurements (in millimeters) from 3 different locations and add them together to find the sum of skinfolds.
Example: Pectoral measurement + Abdominal measurement + Quadriceps measurment = Sum of skinfolds 6mm + 8mm + 22mm = 36mm 2.
Take the sum of skinfolds and your age and plug it into the body density equation bellow.
a) 0.0009929 x sum of skinfolds 0.0009929 x 36 = 0.0357444
b) 0.0000023 x (sum of skinfolds x sum of skinfolds) 0.0000023 x (36 x 36) = 0.0029808
c) 0.0001392 x age 0.0001392 x 26 = 0.0036192 d) 1.0994921 – (a + b – c) = body density 1.0994921 – (0.0357444 + 0.0029808 – 0.0036192) = 1.0643861 My Body Density is 1.0643861 and now I have to plug it in body fat equation below to get my body fat percentage.
Bodyfat equation: ([4.570 ÷ body density] – 4.142) x 100 = body fat percentage ([4.570 ÷ 1.0643861] – 4.142) x 100 = 15% of body fat calculated that I have 15% of body fat
Calculating Body Fat using Skinfolds: Guys Chest measurement + abdominal measurement + Quadriceps measurement = Sum of skinfolds Example: 12mm + 16mm + 11mm = 39mm
a) 0.0008267 x sum of skinfolds 0.0008267 x 39 = 0.0322413
b) 0.0000016 x (sum of skinfolds x sum of skinfolds) 0.0000016 x (39 x 39) = 0.0024336
c) 0.0002574 x age 0.0002574 x 33 = 0.0084942
d) 1.10938 – (a + b – c) = body density 1.10938 – (0.0322413 + 0.0024336 – 0.0084942) = 1.0831993 Body density is 1.0831993 and now I plug it into the body fat equation below. Body fat Equation: ([4.570 ÷ body density] – 4.142) x 100 = body fat percentage ([4.570 ÷ 1.0831993] – 4.142) x 100 = 7.6%
Always pinch on the right side, there are other methods this is just for the beginners who have the free calipers