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HOW TO ACCURATELY MEASURE BODY FAT PERCENTAGE Accu-Measure Body Fat Calipers Review Does it WORK?

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Testing Body Fat with Calipers

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How to Measure Your Body Fat Percentage at Home

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How to Measure Body Fat (IN HOME METHOD!)

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The goal of this article is to provide you with a comprehensive guide on one of the most helpful fitness tools out there the body fat caliper. Body fat calipers are a safe, portable, convenient, and cost-effective way to determine how much of your body is comprised of fat mass versus lean mass. This Caliper Body Fat Calculator is a skinfold method of determining total body fat percentage, lean body mass, fat body mass and BMI. Choose from 3-site, 4-site, 7-site and 9-site skin fold options below. This in-depth guides teaches you how to calculate your body fat percentage and measure your progress using skin fold calipers.

This is the most accurate method to measure your body fat. The following tutorial was written by Doug Lawrenson and aims to teach you how to measure your bodyfat and fat free mass using calipers. Body Fat Calculator for Men and Women Six Methods include Navy Tape, Jackson/Pollock 3,4,7, Durnin and Parrillo. Fat Caliper Help.

Help. Rollover below for detailed instructions on how to use a caliper correctly. How do I take body fat caliper measurements? Caliper Procedures All calculator measurements should be made on the right side of the body. This body fat calculator is a tool designed to help you estimate what percentage of your total body weight is body fat.

If you ever wondered what is your body fat percentage, this is. Understanding Body Fat Distribution. Body fat is deposited in 3 places, under the skin (subcutaneous), around internal organs (internal fat), and; fat inside muscle tissue (intramuscular fat).

Skinfold calipers measure the subcutaneous fat, and from this, derive a body fat percentage. Body Fat Calculator. The Body Fat Calculator can be used to estimate your total body fat based on specific measurements. Use the “Metric Units” tab if you are more comfortable with the International System of Units (SI).

To get the best results, measure to the nearest 1/4 inch (0.5 cm). A caliper is a tool that measures skinfold thickness at various parts on the body. Measurements are taken by grasping — with the thumb and index finger — a fold of skin and any accompanying subcutaneous (soft) fat, and pulling the skin away from the muscle.

The skin is then pinched with the caliper, and the reading is taken within 2 seconds. For your body to function properly, it needs a minimum amount of essential fat. According to various sources, the minimum limit of body fat is around 2-5% for men 2 and 10-13% for women. 3 However, that is just the minimum amount. The average adult male body fat percentage should be between 18 and 25%.

In the Nutrition Setup Guide, I talked about using body-fat percentage to guide your decisions on when to cut, bulk, and chase recomp (simultaneous muscle gain and fat loss) phases.. But as you are probably aware, ALL the body-fat measurement methods we have available have horrible inaccuracies on an individual level, and I strongly recommend people avoid trying to gauge progress based on them.

List of related literature:

A less accurate but serviceable method for the estimation of percentage body fat uses skinfold calipers.

“Fitness cycling” by Brian J. Sharkey, Steven E. Gaskill
from Fitness cycling
by Brian J. Sharkey, Steven E. Gaskill
Human Kinetics, 2013

Several investigators have shown that holding the calipers for 60 seconds while measuring the skinfold thickness of the triceps is useful in eliminating false values resulting from edema.57,58 Dauncey and colleagues59 have estimated total body fat percentages from measurements of skinfold thickness from multiple sites.

“Fetal and Neonatal Physiology” by Richard A. Polin, Steven H. Abman, William W. Fox
from Fetal and Neonatal Physiology
by Richard A. Polin, Steven H. Abman, William W. Fox
Elsevier Health Sciences, 2011

The percentage of body fat is estimated by measuring skinfold thickness, using calipers, at specific locations on the body.

“Fundamentals of Nursing E-Book: Active Learning for Collaborative Practice” by Barbara L Yoost, Lynne R Crawford
from Fundamentals of Nursing E-Book: Active Learning for Collaborative Practice
by Barbara L Yoost, Lynne R Crawford
Elsevier Health Sciences, 2019

Body fat percentage is measured with skinfold calipers by a trained and certified assessor.

“Sports Nutrition for Health Professionals” by Natalie Digate Muth, Michelle Murphy Zive
from Sports Nutrition for Health Professionals
by Natalie Digate Muth, Michelle Murphy Zive
F.A. Davis Company, 2019

These devices are easy to use, affordable, and, while not as accurate as professional body-fat measurement methods such as DEXA scanning, accurate enough.

“Racing Weight: How to Get Lean for Peak Performance” by Fitzgerald Matt
from Racing Weight: How to Get Lean for Peak Performance
by Fitzgerald Matt
VeloPress, 2012

Skinfold calipers are the most accurate of affordable ways for consumers to measure body fat (Peterson et al. 2007).

“Nancy Clark's Sports Nutrition Guidebook” by Nancy Clark
from Nancy Clark’s Sports Nutrition Guidebook
by Nancy Clark
Human Kinetics, 2019

Prediction of body fat by skinfold caliper: assumptions and cadaver evidence.

“Anthropometrica: A Textbook of Body Measurement for Sports and Health Courses” by Kevin Norton, Tim Olds, Australian Sports Commission
from Anthropometrica: A Textbook of Body Measurement for Sports and Health Courses
by Kevin Norton, Tim Olds, Australian Sports Commission
UNSW Press, 1996

The health care provider may use calipers (a tool that measures thickness) to find the amount of body fat.

“Ferri's Clinical Advisor 2020 E-Book: 5 Books in 1” by Fred F. Ferri
from Ferri’s Clinical Advisor 2020 E-Book: 5 Books in 1
by Fred F. Ferri
Elsevier Health Sciences, 2019

To date the majority of body fat assessments have used the equations generated by the 4-site upper body method described by Durnin and Womersley (1974).

“Sport and Exercise Physiology Testing Guidelines: Volume I – Sport Testing: The British Association of Sport and Exercise Sciences Guide” by Edward M. Winter, Andrew M. Jones, R.C. Richard Davison, Paul D. Bromley, Tom H. Mercer
from Sport and Exercise Physiology Testing Guidelines: Volume I – Sport Testing: The British Association of Sport and Exercise Sciences Guide
by Edward M. Winter, Andrew M. Jones, et. al.
Taylor & Francis, 2006

A simple method to estimate body fat is to measure the thickness of the subcutaneous layer of fat in several parts of the body with skin calipers.

“Medical Problems in Dentistry E-Book” by Crispian Scully
from Medical Problems in Dentistry E-Book
by Crispian Scully
Elsevier Health Sciences, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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54 comments

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  • Thank you for a good vid, if its accurate.
    I was just curious what my bf%, and there is no way i have 12%. I’am not a fat guy, i workout, but there is no way i have that low.
    Is there some exception when its not correct?

  • Ok I love Jeff but there is no way he is at 4.9% bf in this video. Pro bodybuilders get down to 4% or 5% for competitions and they are way more shredded and lean

  • Lol my skin so tight i could barely get a pinch peck and thigh are a quarter inch but abbs were hard couldnt pinch really prob a quarter to.30

  • I’m 14 and this is the only body fat calculator I can use, others say I’m between 0-5 percent body fat(I’m definitely not, I’m like between 12-13)

  • My body fat caliper is just like yours except it doesn’t have the thing that you slide to the right before use so I have look at the measurement while holding it on the fat fold so I have too strain too see it. It only has chart for women. I’m a man

  • surely someone who could have nothing but pure muscle and almost zero fat, could have the exact same waist/hip measurements etc, as somebody who clearly has fat all over them???

    That can’t be accurate at all? unless I am missing something. please help

  • No! She is obese! For fucks sake�� does she look ANYTHING like a fit person? She probably cant tie her shoes without being winded you’re full of shit!! Report this fucking video it promotes obesity!!

  • thanks man 6 months ago i weighted 260 lb and now i weight 180lb and i have 22% body fat and this video was helpful keep up the good work

  • How to beat about the bush? Well a measure of 15mm on tricep skinfold would not necessarily mean a 13% body fat. He didn’t calculate that. Not a very well informed guy.

  • Measuring your arm has to be subjective.
    If you have pear or apple shaped body you’ll store most of your fat in either your upper or lower body

  • Thank you for telling us not to trust the scale because I have been convinced mine has been lying based off of what I see in the mirror. Looking forward to checking this manually.

  • @b3stmuzik 
    What I liked about the program is that it isnt just powerful in
    getting rid of cellulite but it doesnt require harmful devices, tools
    that is not effective and unpleasant eating habits modifications,
    1_Its all pure workout techniques. it did wonders to my skin.:)_ hehe

  • It is plausible that Jeff has 5% body fat. No one thinks he looks like that body fat level because the pics they’re used to seeing of people at that body fat are of fitness models and bodybuilders, who are on gear. Roids increase your blood volume, thus making the veins pop out more. Natty vascularity doesn’t show up on camera as well as juicehead vascularity, but I can assure you that if you saw Jeff in person, he would look pretty damn veiny.

  • Thanks for the Video! Sorry for the intrusion, I am interested in your initial thoughts. Have you thought about Patlarny Escape Fat Principle (just google it)? It is a smashing exclusive product for getting slim without exercise minus the hard work. Ive heard some great things about it and my mate at very last got amazing success with it.

  • But women have different places to accumulate fat the most. Two women who have same bf%, and say one of them accumulate it more on the upper body area, where as the other one, lets say gains more fat on the lower body area won’t have the same bf percentage with this same formula. So how can this be accurate? And if this isn’t, what is the more accurate formula? I’d like to know.
    I have the most body fat on my waist and hip area, my legs and arms are extremely skinny that if i use this formula Id be considered athlete.

  • ffs i’m not even up to half an inch
    well i’m in single digits so ima go to local doctors and find out exactly how much i have since

  • Why would glycogen storage depletion cause diabetes? If you have insulin resistance, you already have it regardless of glucagon levels.
    Fasting and/or a Ketogenic diet would be great in that case if insulin resistance was the ultimate cause of the bodyfat accumulation.

  • Funny cause i cant even catch any part of my skin on my arm and leg… just my body is like too tight �� i am 173cm high and 61kg…

  • Okay so I am getting 9.22% (10 mm pectoral, 13 mm abdominal, 10 mm thigh) body fat % but that makes no sense. I have been working out for a long while and have some nice abs I can feel all 6 of them when I touch them but only the upper 4 can be seen because I have a small belly. Which I shouldn’t have if I am athlete level of fat percentage, no? I can only think of three possible solutions.
    1) My measurements are incorrect. I tried increasing them by 50% just for the sake of it and I got 14% which is still too low if I compare it to images of other guys at 14%
    2) The calculator is off? https://legionathletics.com/how-to-calculate-body-fat/
    3) I had three periods during the last 5 years where I was losing 10 kilos a month. First time was 3 months (107-77). Second one was just for a month and I lost 11 kilos. Third one was 2 months (85-65). As you can guess I had periods of gaining weight inbetween as well. Currently I am 69 kg. Is it possible that the ENTIRETY of this belly is just loose excess skin? In that case am I doomed to never be able to see my 5th and 6th ab unless I drop 5k euro for a surgery? Jesus, I don’t even have a home lol.

  • I used the measuring tape method, I barely had any on my chest, practically nothing on my thigh, but I had like an inch on my belly:/

  • Thanks for this video on the caliper use. Btw… my research and personal experience proves that fat people don’t need carbs. Now lean folks, they do need carbs because they don’t have fat stores to tap into (very efficient source of energy). The brain loves ketones. There needs to be much more education on fasting. It is GOLDEN! The fitness industry teaches/trains us from a lean perspective and that’s why fat people never win the battle collectively.

  • I think he’s doing it wrong… Is it me, or is he measuring not the thickness of the fold, but the length of the top of the fold? Hard to explain. Calipers measure the thickness of what is pinched it looks like here is measuring how far the skin is pulled from the body. Am I right?

  • markus kaulius quero esse premio em,Magnun tmj,leandro osti meu camarada so comentario refinado quero um dia te conhece pessoalmente

  • 2:30 very inaccurate giving the old lady a false hope that she is healthy and fit but in reality she just have a very skinny and weak muscle. What if a grandmother check her bodyfat percent using this with her old saggy skin? would it be still accurate? ofcourse No.

  • This thing is complete ass just buy a body composition scale. I got mine from Walmart for 20$ and it measures my body fat and water percentage

  • Well, Carbs retain water, so when you cut out carbs, you are losing a lot of water weighy faster instead of fat weight which leads to people being disappointed in how they look in the mirror ecen tho they lost 10 pounds. So you really just need to maintain a healthy balance of carbs, lipids, and proteins in order to properly lose fat.

  • “…When you’re a man, you’re gonna want to measure in 3 places…” Tell ’em, Jeff. Don’t candy coat it. Measurements matter. Proper technique in also crucial. Ha ha

  • Ways this video is wrong & inaccurate:
    1. He didn’t measure her arm-fat. He measured how far the skin would stretch. In order to measure the fat, you need to pinch and measure the amount of millimeters of fat tissue BETWEEN your fingers. Instead, he measured how far away the skin would reach away from the arm. Wrong.
    2. Like the video said: Different people have fat on different places. That’s why you need to measure at multiple places! Don’t only measure the arm. Measure at multiple places on the body and combine the results.
    3. Don’t use a ruler. Use a caliper. It’s way more accurate.
    4. Don’t only use one way of determining body fat percentage. Measuring body fat is hard and most methods have their flaws. Use multiple methods and compare the results.

    Please downvote the video to prevent spreading misinformation.

  • What about the fat belt around her stomach? That puts her at higher percentage. You don’t measure on area only. This guy is another full of BS youtuber.

  • The best soccer player on the girls team (11th grader) has a total of 7% body fat and is ripped and can out run over 2/3 of the football team

  • I am a pretty skinny guy and I tried doing the measuring tape thing, and I measured around 0.125 inches pretty much, in all three places. And it is kind of hard to belive and I think I probably did the test wrong. So any tips anybody?

  • And seriously you people are just plain fucking wrong people who have 15% body fat have easily seen abs this women has much more fat then I do and 12% is body builder level fat im probably 18% and im near a 6 pack if she is 15% then im lower in body fat then body builders who have vains in popping out in there chest ass stomach ect without even having a 6 pack with this logic

  • This is completely wrong. What if I did an older women and her arm sags down 40 Millimeters. Under her Tricep muscle does that mean she’s 50% fat this is completely wrong

  • Watching this video when youre fat….. that is really killing your gains.
    I try allready the hole night with my weight’s and bar in bed

  • Hi there, hope you are doing well. Well i have a question for which im keenly looking for an ans. I have bern working out since past 3 years…. you years yoga and just like 4 months back i started doing strength training. The problem is my tummy. My whole body is getting toned and im lean too….but my tummy…the lower abs are just not changing at all. Sm times its bloated and…its like nothinh is effecting it….plz help…or if you can provide any guidance…further to this suddenly i have developed this acute knee pain which hinder me in doing squats or lunges..

  • What about visceral fat?
    Calipers only calculate subcutaneous fat but the real fat that is inside the belly, how can that be measured by this meathod?

  • If you dont have a measuring tape, use a shoelace or a thin belt or a piece of string and then measure that against a yard stick or measuring tape. (The best to use is Tailors Tape used specifically for taking measurements.)

    Great video! Thanks, love your channel!

  • Great Video clip! Sorry for butting in, I am interested in your initial thoughts. Have you considered Dinanlinson Shrinking Body Approach (Sure I saw it on Google)? It is a great one off product for discovering a weird waist slimming water to lose belly fat without the hard work. Ive heard some great things about it and my BF got astronomical success with it.

  • I’m a 16 year old boy with 14% body fat. I lost a lot of weight recently but I’m still not where I would like to be. I just measured my body fat percentage and it ended up being 14% which surprised me, because I looked up pictures and I don’t look like I’m 14% body fat but instead look more like I’m around 20%. My theory is maybe I just have some extra fat because of puberty but I do not look like I’m 14% at all. Does anybody know why this is?

  • If they weight the same the volume is the same because if they weight the same and you take random amounts of it and say they weigh the same then they dont weigh the same do they thats like getting a bag of feathers and a brick that weight a pound and argueing that a feathers way the same as brick if you have a pound of fat and a pound of muscle no shit they weigh the same you need to take a relative ammount and compare

  • Well I tried the navy test and I got -2% bodyfat so yeah, guess I was dead this whole time oh and also my lean mass was 153 but I only weight 150 so yeah I also defy physics apparently, good to know

  • Thanks for sharing this info. I have always thought how much should I press it to have right reading if I purchase one. To my surprise now I know it has a ‘click’.

  • I went through so many online calculators, some say im sub 5 percent, others say im between 6 to 8 percent, then my weighing scale say im around 13 percent, im so confused…

  • Man great video and detailed. Now that lever that says press on it. When it clicks is that indicating not to continue squeezing because theres already a bodyfat measurement? Thanks

  • Carbs prevent insulin resistance? Take in at least 135 grams of carbs daily? Ever heard of the keto diet that is reversing diabetes with low carb? Stay away from sugars and refined carbs. Use healthy fats for energy.

  • If you had 2% body fat you would die say you are 200 pounds 2% fat thats 4 pounds your brain and organs are mostly fat the brain is 60% fat and is 3 pounds so about half your fat not including fat from your organs and essential fat to store to support your skin muscle and bone and 1% of that 2% is litteraly just your brain so either your brainless and organless or just increadibly stupid

  • Nice job with the half=assed cherry picking your measurements what a joke. Truth be told she is likely 35*40%. In addition to the bicep, you measure the pectoral, the iliac, and mid thigh. You also have to measure the circumference of the neck, chest, waist hips, arms and legs relaxed and contracted. Then AFTER you average out all of the ALL OF THE MEASUREMENTS you go to the body fat chart.

  • Btw, a high bf% does not necessarily mean you don’t look good.

    If you lift weights, your body will have a nice shape even with a higher body fat %

    This is especially true with women, who tend to store fat evenly around the body and not all in the gut like men…..

    As with anything, the mirror and camera do not lie.

  • When using the Navy body fat formula,use what the Navy considers to be your waist. You would have to look online,as I am stating from long term memory,the U.S. Navy waist is press in tight on the hip bone,put the tape measure above it,(may or may not be belly button), exhale take two measurements,must be within an inch,take the average,drop partial inch,enter in formula.

  • Why does the measurement of the suprailium differ so much?? Some are measuring at the crease and some on the abdominal. Measuring on the abdominal is incorrect.

  • So if I can’t grab it, does that mean it’s muscle? �� I’m so confused.
    I know I have more muscle than fat. My muscle is clear to see but I have some fat covering it.
    I’m two weeks into losing weight.
    I want to know my fat percentage.

  • Oh and don’t get off the scales. Measure body fat in conjunction with scales. Geez. Some women really want to ignore the fact that they are fat…

  • am i the last guy on youtube with chest hair?..i’ve noticed none of these youtube fitness guys have chest hair, is that intentional? is there an advantage to being bare chested? (besides optics)…james bond (Connery)once told a japanese proverb, “birds won’t nest in bare tree”….something to do with chicks liking hairy chests…i’m keeping the leaves on my tree

  • Nice Video clip! Apologies for butting in, I am interested in your thoughts. Have you tried Dinanlinson Shrinking Body Approach (just google it)? It is an awesome one of a kind guide for discovering a weird waist slimming water to lose belly fat without the headache. Ive heard some decent things about it and my close friend Aubrey got astronomical success with it.