Calculating your body fat percentage at home can be done using several methods, each with varying degrees of accuracy. A more accurate method than online calculators involves using skinfold calipers.
Skinfold Caliper Method
This method involves using a skinfold caliper to measure the thickness of subcutaneous fat (fat beneath the skin) at specific body sites. The measurements are then plugged into a formula to estimate body fat percentage.
Steps for Using Skinfold Calipers:
-
Purchase a Skinfold Caliper: You can find these online or at sporting goods stores.
-
Choose Measurement Sites: Common sites include:
- Men: Chest, abdomen, thigh
- Women: Triceps, suprailiac (above the hip bone), thigh
-
Pinch and Measure:
- Firmly pinch the skin and underlying fat at the chosen site, pulling it away from the muscle.
- Apply the caliper about 1 cm below your fingers while maintaining the pinch.
- Take the measurement in millimeters (mm).
- Repeat each measurement 2-3 times and average the results.
-
Use a Body Fat Formula or Calculator: There are various formulas available, often found online or included with the caliper. They require your skinfold measurements and sometimes your age and gender. An example formula is:
-
Durnin-Womersley Formula (for men):
- Body Density = 1.1620 - 0.0630 x (sum of skinfolds) + 0.00154 x (sum of skinfolds)^2 - 0.00237 x age
-
Durnin-Womersley Formula (for women):
- Body Density = 1.1568 - 0.0717 x (sum of skinfolds) + 0.00090 x (sum of skinfolds)^2 - 0.00128 x age
-
Body Fat Percentage Calculation:
- Body Fat % = (4.95 / Body Density - 4.50) x 100
-
-
Interpret Your Results: Compare your body fat percentage to established ranges to assess your fitness level.
Example:
Let's say a man's skinfold measurements are: Chest (12mm), Abdomen (15mm), Thigh (18mm), and he is 30 years old.
-
Sum of Skinfolds: 12 + 15 + 18 = 45mm
-
Plug into the Durnin-Womersley formula:
- Body Density = 1.1620 - 0.0630 x (45) + 0.00154 x (45)^2 - 0.00237 x 30
- Body Density = 1.1620 - 2.835 + 3.1185 - 0.0711
- Body Density = 1.3744
-
Calculate Body Fat Percentage:
- Body Fat % = (4.95 / 1.3744 - 4.50) x 100
- Body Fat % = (3.6015 - 4.50) x 100
- Body Fat % = -0.8985 x 100
- Body Fat % = -89.85%
Note: This is not a realistic result and highlights the need for proper technique and accurate measurements.
Important Considerations:
- Accuracy: Skinfold measurements provide an estimate, and accuracy depends on the quality of the caliper, the measurer's skill, and individual body fat distribution.
- Consistency: Take measurements at the same time of day and under similar conditions for more consistent results.
- Learning Curve: It may take some practice to consistently and accurately pinch the skinfolds.
