The body fat calculator caliper is a popular tool among fitness enthusiasts and healthcare professionals for accurately measuring body fat percentage.
This expert guide highlights the importance of using this tool in combination with other essential methods like the BMI scale and measuring tape to achieve precise measurements of body mass index and muscle mass.
By consistently tracking these measurements, individuals can monitor their health and progress, which is crucial for minimizing the risk of various illnesses and improving their overall fitness.
In health clubs, healthcare professionals often rely on skinfold calipers to provide a more accurate assessment of body fat percentage, offering valuable insights into fitness outcomes and guiding individuals toward their health and wellness goals
What Makes Skinfold Calipers Beneficial?
Skinfold Calipers are essential for accurately measuring body fat and body fat percentage, especially when used with the BMI scale.
Unlike the BMI scale, which can overlook factors like muscle mass, skinfold calipers provide a detailed classification of fat and muscle, helping individuals set realistic fitness goals and understand their health component.
Health experts recommend them for assessing the risk of diseases and improving overall fitness. For everyone serious about their health, the skinfold calliper is a vital tool in their wellness journey.
How to Use a Skinfold Caliper to Measure Your Body Fat?
Now that you know the benefits of using a skinfold caliper, let’s go over how to measure your body fat with one. What you’ll need:
- Skinfold Caliper
- A companion who can assist with the measurements
- The measuring sites should be marked with a marker or a pen.
- An instrument for keeping track of your outcomes
- Calculator that is sufficient for determining the average of each measurement
Once you have these, you can measure. To acquire an accurate body fat reading, consider these suggestions before choosing where to measure.
The 7-fold calliper test measures 7 bodily locations. Take three measurements at each spot and average them to establish your body fat percentage. Before measuring, mark each point with a “T” to pinch the same spot consistently.
Avoid pinching too hard, which can compromise measurement accuracy. The calliper measures skinfold thickness in millimeters, indicating fat concentration. Pinching too hard can distort readings.
Measure on the same side of your body under the same conditions for optimum results. The easiest way to maintain consistency is to measure on your right side while fasting, preferably in the morning.
Where to Measure Skinfold?
The following places should be measured three times for the most accurate reading.
1. Chest
The Chest measurement is taken by creating a fold of breast tissue between the nipple and the armpit. This fold typically runs horizontally from the nipple towards the armpit, capturing about 1/3 of the distance. For women, this reading provides an important way to assess fat distribution in the chest area.
2. Abdominal
The region approximately surrounding the belly button is the subject of the abdominal measurement. It is possible to obtain the most precise measurement by pinching a fold that is located precisely adjacent to the belly button.
To maintain consistency, it is essential to make sure that the fold is taken on the right side of the body.
3. Suprailiac
The measurement of the supra iliac region is obtained at the crest of the hip bone, which is also referred to as the hipbone. This fold is situated in the front of the body, next to the armpit, and immediately above the crest.
When it comes to determining how fat is distributed around the hip bone region, the Suprailiac measurement is quite necessary.
4. Midaxillary
The measurement of the midaxillary region is obtained at the region that is located below the armpit, at the level of the breast bone.
To ensure that the fold is in the correct area, it is pinched down the middle of the arm while the head is looking forward. To obtain an exact reading from this measurement, you will need the assistance of a partner.
5. Tricep
The measurement of the triceps is obtained on the back of the arm, in the middle of the distance between the elbow and the shoulder. At this stage, a fold is produced to obtain an exact measurement of the triceps, which assists in determining the distribution of fat in the arm.
6. Subscapular
The Subscapular measurement is focused on the scapula region or the shoulder blade. A fold is pinched on the backside of the body, near the spine and side of the shoulder blade. This reading is crucial for accurate subscapular measurement in the subscapular area.
7. Thigh
The Thigh measurement is taken on the thigh, midway between the hipbone and the kneecap. A fold is pinched at this location to ensure consistent measurement across the 7 skinfold sites. This thigh measurement helps in assessing fat distribution in the lower body.
Other Factors
When doing a skinfold test, it is essential to consistently measure one side of the body in the same environment for the most reliable results. Do this as soon as you wake up, preferably when fasting. If that isn’t an option, think about these suggestions:
- Perform a pre-restraint test.
- Take a three-day break from drinking before the test.
- Be consistent with your supplement and carbohydrate consumption.
- Maintain your normal hydration regimen; do not alter your water consumption.
- Don’t change the time of day you test.
- On days of testing, maintain a consistent caloric intake and food plan.
- Keep your skin free of oils, creams, and lotions on the day of the test.
- Make sure every measuring point is marked accurately.
- Make sure you measure from the same side every time.
- For precise results, measure three times at each spot.
How Do you Calculate Body Fat with a Calliper?
Once you’ve measured all 7 locations three times and averaged each measurement, you’re ready to calculate your body fat percentage using the Jackson and Pollock 7-site formula.
Body Fat Calculation for Males:
- Body Density Formula:
Body Density = 1.112 – (0.00043499 * sum of skinfolds) + (0.00000055 * square of the sum of skinfold sites) – (0.00028826 * age)
- Body Fat Percentage:
Body Fat Percentage = (495 / Body Density) – 450
Body Fat Calculation for Females:
- Body Density Formula:
Body Density = 1.097 – (0.00046971 * sum of skinfolds) + (0.00000056 * square of the sum of skinfold sites) – (0.00012828 * age)
- Body Fat Percentage:
Body Fat Percentage = (495 / Body Density) – 450
Understanding Your Body Fat Percentage
Now that you’ve calculated your body fat percentage, it’s important to understand what these numbers mean for your health. The table below will help you interpret your body fat percentage in terms of overall health and physical performance.
What Do These Body Fat Percentages Mean?
Now that you’ve determined your body fat percentage, let’s explore what these numbers mean for your health. The table below outlines different body fat percentage categories and their implications for both health and performance.
| Category | Males (% BF) | Females (% BF) |
| Essential Fat | 2-5% | 10-13% |
| Athlete | 6-13% | 14-20% |
| Fitness | 14-17% | 21-24% |
| Acceptable | 18-24% | 25-31% |
| Obesity | >25% | >32% |
Let’s break down each category:
Essential Fat: This represents a very low body fat percentage, typically seen in individuals with extremely lean physiques, such as bodybuilders preparing for competition.
Athlete: This category is slightly above Essential Fat and is common among mid-season fitness competitors, as well as collegiate and professional athletes.
Fitness: Ideal for everyday fitness enthusiasts and off-season competitors, this range reflects a level of fitness where individuals are actively tracking their nutrition and working out regularly. Many people aim to fall within this range as they prepare for summer activities like going to the beach or pool.
Acceptable: This range generally includes individuals who may not exercise regularly but might engage in some form of weight management. Those in this category who aspire to improve their health should target the lower end of the range (around 18% for men and 25% for women).
Obesity: This range is associated with higher risks for chronic illnesses. However, it’s important to remember that if you’re in this range, it’s never too late to start making positive changes.
Fat loss is achievable with the right approach and can significantly improve your health.
Determining Your Lean Body Mass
As mentioned earlier, tracking muscle loss or gain is one of the key benefits of measuring body fat. Determining your lean body mass is straightforward and involves calculating the weight of your “lean mass” based on your body fat percentage and total weight.
Since muscle is the most changeable portion of lean mass, changes in lean body weight mostly reflect muscle mass. From your entire body weight on a reliable scale, calculate your lean body mass.
Then, by knowing your body fat percentage, you can calculate your lean mass. After following a diet and exercise program for some time, you can repeat the measurements to assess any changes.
Any increase or decrease in lean body mass will indicate the amount of muscle gained or lost.
Male Example:
Let’s consider a male who weighs 210 lbs with a body fat percentage of 30%. To find his body fat weight, multiply 210 lbs by 30%, which equals 63 lbs of body fat. Subtracting this from his total weight (210 lbs – 63 lbs) reveals his lean mass is 147 lbs.
After a month of consistent exercise and a proper diet, his weight dropped to 195 lbs, and his body fat percentage decreased to 25%. Multiplying 195 lbs by 25% gives 49 lbs of body fat. Subtracting this from his new weight (195 lbs – 49 lbs) shows his lean mass is now 146 lbs.
This means he has lost 1 lb of muscle while shedding 14 lbs of fat, which is a positive outcome and indicates his program, is effective.
Basic Calculations:
Body Weight * Body Fat % = Body Fat Weight
Body Weight – Body Fat Weight = Lean Mass Weight
Before:
Body fat = 30%, Body weight = 210 lbs
210 lbs * 0.30 = 63 lbs of body fat
210 lbs – 63 lbs = 147 lbs of lean mass
After:
Body fat = 25%, Body weight = 195 lbs
195 lbs * 0.25 = 49 lbs of body fat
195 lbs – 49 lbs = 146 lbs of lean mass
Difference:
147 lbs – 146 lbs = 1 lb loss of lean mass
63 lbs – 49 lbs = 14 lbs loss of body fat
Female Example:
Now, let’s consider a female who weighs 150 lbs and has a body fat percentage of 30%. Multiplying her weight by 30% gives 45 lbs of body fat. Subtracting this from her total weight (150 lbs – 45 lbs) shows her lean mass is 105 lbs.
After a month on a low-calorie diet, her weight decreases to 130 lbs, and her body fat percentage drops to 27%. Multiplying 130 lbs by 27% equals 35 lbs of body fat.
Subtracting this from her new weight (130 lbs – 35 lbs) shows her lean mass has decreased to 95 lbs.
This indicates she lost 10 lbs of muscle along with 10 lbs of fat, suggesting her weight loss program may not be ideal since it resulted in significant muscle loss.
Basic Calculations:
Body Weight * Body Fat % = Body Fat Weight
Body Weight – Body Fat Weight = Lean Mass Weight
Before:
Body fat = 30%, Body weight = 150 lbs
150 lbs * 0.30 = 45 lbs of body fat
150 lbs – 45 lbs = 105 lbs of lean mass
After:
Body fat = 27%, Body weight = 130 lbs
130 lbs * 0.27 = 35 lbs of body fat
130 lbs – 35 lbs = 95 lbs of lean mass
Difference:
105 lbs – 95 lbs = 10 lbs loss of lean mass
45 lbs – 35 lbs = 10 lbs loss of body fat
Desired Body Fat % For Weight Goals
If you know your current weight and body fat percentage, you can easily calculate your target weight for a specific body fat percentage. The process involves a simple formula:
- Subtract your current body fat percentage from 100.
- Subtract your desired body fat percentage from 100.
- Divide the first result by the second.
- Multiply this number by your current weight to find your target weight.
Example 1:
Let’s take a female who weighs 145 lbs and has a body fat percentage of 32%. She wants to reduce her body fat to 21% and is curious about her target weight.
Step 1: Subtract 32 from 100 to get 68.
Step 2: Subtract 21 from 100 to get 79.
Step 3: Divide 68 by 79 to get 0.86.
Step 4: Multiply 145 lbs by 0.86, which gives her a target weight of 125 lbs.
This calculation shows that she needs to lose 20 lbs to reach her goal of 21% body fat. However, it’s important to note that this formula assumes she maintains her muscle mass during weight loss. Achieving this requires a balanced approach to proper nutrition and exercise. If she loses weight too quickly through a low-calorie diet, she risks losing muscle mass as well, which could lower her actual target weight.
Example 2:
Consider a weight trainer who currently weighs 200 lbs with a body fat percentage of 21%. He aims to reach 5% body fat.
Step 1: Subtract 21 from 100 to get 79.
Step 2: Subtract 5 from 100 to get 95.
Step 3: Divide 79 by 95 to get 0.83.
Step 4: Multiply 200 lbs by 0.83, which gives him a target weight of 166 lbs.
To reach 5% body fat, he would need to lose 34 lbs. Regular body fat measurements will help him monitor his progress and ensure he’s losing fat without sacrificing his lean muscle mass.
Are Calipers Accurate to Measure Body Fat?
Calipers are a useful tool for tracking progress in body fat measurement, but they are not completely accurate. While they can give a reasonable estimate, they may not provide precise body fat percentage readings.
Many experts believe that focusing on skinfold measurements, rather than the exact body fat percentage, can offer greater accuracy when monitoring changes over time.
This approach helps in understanding how fat distribution shifts, which can be more reliable for assessing progress. Therefore, while calipers are helpful, they should be used with an understanding of their limitations.
What Should I Do Next?
To achieve your goals of improving your physique and increasing muscle mass while reducing body fat, it’s essential to first assess your current body fat percentage using tools like a skinfold caliper.
Understanding your body fat categorization will help you determine whether you need to create a deficit to lose fat or a surplus to build muscle and strength.
Adjust your macros accordingly to stay within your target range. Consider consulting a friend or other resources for additional information and guidance.
Keep your goals in mind, and regularly track your progress concerning your body fat categories to ensure you’re in the right place in your fitness journey.
Conclusion
The body fat calculator caliper is an essential tool in your health-measuring toolbox. Whether you’re focused on bulking or cutting, using a skinfold caliper for accurate body fat assessment is a reliable way to monitor your progress towards your goals.
This simple test can be done at home, making it convenient to incorporate into your lifestyle. Regularly checking your body fat not only helps you stay on track but also reduces the risk of disease by promoting a healthier, more informed approach to your fitness and overall well-being.
Frequently Asked Questions
What is Body Fat Calculator Caliper?
A body fat calculator caliper is a tool used to measure the thickness of skinfolds at specific body sites. This measurement helps estimate overall body fat percentage, making it a useful method for tracking changes in body composition over time.
Do Body Fat Calipers Work For All Body Types?
Body fat calipers can be effective for most body types, but they may be less accurate for individuals with very high or very low body fat percentages. In such cases, other methods like DEXA scans might be more reliable.
What Areas of the Body Should I Measure With a Body Fat Caliper?
Common areas to measure with a body fat caliper include the abdomen, thigh, triceps, chest, and suprailiac (just above the hip bone). These sites are part of the standard 7-fold skinfold test.