How to Measure Body Fat using Fat Track Calipers by Accufitness

These calipers are available at:

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Calipers work by measuring skin folds and the layer of fat beneath. The accuracy of skin fold calipers can equal that of underwater weighing techniques as long as key body sites are used. Correctly locating and recalling the measuring sites is a major factor of accurate measurement. This guide can help you improve your skill in effectively using skin fold calipers. First, I will explain how to measure a skin fold.

All measurements should be taken on the right side of your body. Use the EXACT same site every time. Using a mirror or the “buddy system” will really help. Be sure the skin is dry and free of lotions or oils. Do not measure a skin fold immediately after exercise or re-hydration. That’s when fluid tends to shift within the skin cells and skew your results.

1.) Lift a fold by placing the thumb and index finger about 3 inches apart on your selected measurement site.

2.) Firmly grasp the skin fold and pull it up to about 1 cm (just under ½ inch).

3.) Place the jaws of the caliper perpendicular to the fold and take a measurement.

Because the amount of body fat varies between males and females, professionals recommend using different sites for each gender.

There are 3 sites recommended for each.

CHEST: Measure a fold ½ way between the armpit and the nipple.

Measure this fold diagonally (\\), from the armpit DOWN towards the nipple.

ABDOMEN: Measure a fold 2 cm (¾ inch) to the side of the belly button.

Measure this fold vertically. (||).

THIGH: Measure a fold on the front of the thigh, midway between the crease of the groin

And the top of the knee cap. Measure this fold vertically (||)

TRICEPS: Measure midway between the shoulder and elbow joint.

(back of the arm)

Measure this fold vertically. (||)

WAIST: Measure a fold in the front of the body midway between the top of the hip and the belly button.

Measure this fold diagonally and DOWN towards the belly button. (\\)

THIGH: Measure a fold on the front of the thigh midway between the crease of the groin and the top of the knee cap.

Measure this fold vertically (||).

Ideal body composition also varies by gender. Generally speaking, females should be between 19% and 28% IDEALLY. Slightly over 30% is acceptable and within the “healthy” range. Males should be in the 15% to 25% range to maintain good health.

Remember that we are human beings and therefore come in many varieties. We differ in body type, age, weight and state of health. There may also be personal preference regarding how you look. Be gentle with yourself when starting any diet or exercise program. If you are out of shape and inexperienced, check with your doctor before starting. Body fat is just one component to good health. As you exercise and build muscle, you would expect your percentage of body fat to decrease, but this will be a gradual change. Tracking body fat with FatTrack Gold Calipers is one more way to celebrate your success. Use these calipers in good health!