Skinfold Measurements: A Simple and Inexpensive Way to Estimate Body Fat
If you want to know how much fat you have in your body, you may have heard of a method called skinfold measurements. Skinfold measurements are a technique that uses a device called a caliper to pinch your skin and fat at different sites on your body and measure the thickness of the fold. The measurements are then used to estimate your body fat percentage based on your age and gender. 1
Skinfold measurements are popular among many people who want to monitor their body composition, such as athletes, dieters, and health enthusiasts. Skinfold calipers are easy to use, portable, and inexpensive. They can be found in some fitness stores or online. You can use them at home, at the gym, or at the clinic. 2
But how do skinfold measurements work? How accurate are they? And what are the benefits and limitations of using them? In this article, we will answer these questions and provide some tips on how to use skinfold measurements effectively.
How Do Skinfold Measurements Work?
Skinfold measurements work on the principle that the thickness of the skin and fat at certain sites on the body reflects the amount of fat under the skin (subcutaneous fat) and in the whole body (total body fat). Subcutaneous fat accounts for about 50% of total body fat in men and about 60% in women. 3
By measuring the thickness of the skin and fat at several sites on the body, skinfold measurements can estimate the percentage of subcutaneous fat and then total body fat.
The sites that are commonly measured are:
- Triceps: the back of the upper arm
- Biceps: the front of the upper arm
- Subscapular: below the shoulder blade
- Suprailiac: above the hip bone
- Abdominal: next to the belly button
- Thigh: on the front of the upper leg
- Calf: on the back of the lower leg 2
To measure each site, you need a caliper and a partner who can help you pinch and measure. You should use your thumb and forefinger to grasp a fold of skin and fat on one side of your body (usually the right side) and pull it away from the muscle. You should then place the caliper 1 cm below and at right angles to the fold and read the measurement in millimeters (mm) after two seconds. You should repeat each measurement two or three times and take the average. If the measurements differ by more than 1 mm, you should take another one. You should then use an online calculator or a chart to find out your body fat percentage based on your measurements, age, and gender. 2
How Accurate Are Skinfold Measurements?
Skinfold measurements are a convenient and inexpensive way to estimate body fat, but they are not very accurate compared to other methods. Skinfold measurements can have an error range of 3-5% when estimating body fat percentage. This means that they can overestimate or underestimate your actual body fat percentage by several percentage points. 4
The accuracy of skinfold measurements depends on several factors, such as:
- The quality and type of the caliper
- The skill and experience of the tester
- The equation and formula used by the calculator or chart
- The variation in skin thickness and elasticity among individuals
- The distribution of subcutaneous fat and visceral fat among individuals
- The hydration level and temperature of the body
- The food intake and exercise status of the person 2
These factors can affect the thickness of the skinfold and cause variations in the results. For example, dehydration can increase skinfold thickness and lead to an overestimation of body fat percentage. Eating or exercising before skinfold measurements can decrease skinfold thickness and lead to an underestimation of body fat percentage. 2
Therefore, skinfold measurements should be used with caution and consistency. They should not be used as a sole indicator of health or fitness status. They should be used as a tool to monitor changes in body composition over time rather than absolute values at one point in time. 2
What Are the Benefits and Limitations of Skinfold Measurements?
Some of the benefits are:
- They are simple and easy to use
- They are non-invasive and painless
- They are portable and accessible
- They are affordable and widely available
- They can provide immediate feedback 2
Some of the limitations are:
- They are not very accurate or reliable
- They can be affected by many factors that influence skinfold thickness
- They do not measure visceral fat or regional fat distribution
- They may not be suitable for people who are very lean or very obese
- They may not account for individual differences in body shape or composition 2
How to Use Skinfold Measurements Effectively?
If you decide to use skinfold measurements to estimate your body fat,
here are some tips on how to use them effectively:
• Choose a caliper that suits your needs and goals.
Some calipers may have more features or functions than others, such as digital display, memory, or Bluetooth connectivity. Some calipers may also have different accuracy or precision levels. Read the instructions and specifications of the caliper carefully before using it.
• Follow the guidelines and recommendations for taking skinfold measurements. Each site may have different instructions on how to locate, pinch, and measure it. Follow these instructions closely to ensure accuracy and consistency. You can also watch some videos or read some articles online to learn how to take skinfold measurements correctly.
• Standardize your testing conditions and procedures. To minimize variations in your results, try to test yourself under similar conditions each time. For example, test yourself at the same time of day, preferably in the morning after waking up and before eating or drinking anything. Avoid exercising, using diuretics, or consuming alcohol or caffeine before testing. Wear minimal clothing and remove any jewelry or accessories. Use the same caliper each time and input your personal information correctly.
• Compare your results with other methods or indicators of health or fitness. Do not rely solely on skinfold measurements to assess your health or fitness status. Compare your results with other methods of estimating body fat, such as bioelectrical impedance analysis (BIA), dual-energy X-ray absorptiometry (DEXA), or hydrostatic weighing. These methods may be more accurate or reliable than skinfold measurements, but they may also have their own limitations. You can also compare your results with other indicators of health or fitness, such as blood pressure, blood sugar, cholesterol levels, waist circumference, or physical performance tests. These indicators may provide more information about your health risk factors or functional abilities than just body fat percentage.
Conclusion Skinfold measurements are a technique that uses a caliper to pinch your skin and fat at different sites on your body and measure the thickness of the fold. Skinfold measurements are a simple, easy, and inexpensive way to estimate body fat, but they are not very accurate or reliable compared to other methods. Skinfold measurements can be affected by many factors that influence skinfold thickness, such as hydration level, food intake, exercise status, time of day, and menstrual cycle. Skinfold measurements do not measure visceral fat or regional fat distribution, which may have more impact on health risk than total body fat percentage.
Skinfold measurements should be used with caution and consistency as a tool to monitor changes in body composition over time rather than absolute values at one point in time. Skinfold measurements should be used in conjunction with other methods or indicators of health or fitness to get a more comprehensive picture of your health and fitness level. By using skinfold measurements effectively, you can get some useful feedback on your body composition and track your progress toward your goals.
Reference Links
Topend Sports. (n.d.). Skinfold measures of body fat. https://www.topendsports.com/testing/tests/skinfolds.htm
• Vatier, C., & Clément, K. (2014). Evaluation of visceral fat in massive obesity. In P. Deurenberg (Ed.), Nutrition in the prevention and treatment of abdominal obesity (pp. 41-48). Academic Press. https://www.sciencedirect.com/topics/medicine-and-dentistry/skinfold
• Freedman, D. S., & Cusick, S. E. (2011). The measurement and epidemiology of child obesity. In D. Bagchi (Ed.), Global perspectives on childhood obesity (pp. 3-16). Academic Press. https://myhealth.alberta.ca/health/Pages/conditions.aspx?hwid=sts14913&
• MyHealth.Alberta.ca. (2021). Skinfold measurements. Retrieved from https://nutritionalassessment.mumc.nl/en/skinfold-measurements