General
With the skinfold measurement, you can precisely calculate your body fat percentage. It is possible to make an estimation of the fat mass by measuring the skinfold at a number of points using a skinfold meter. Based on the thickness of the skinfold, it is possible to calculate your body fat percentage.
The measurement assumes that fat is distributed evenly over the body. Almost 50% of all fat is located immediately underneath the skin. The thickness of skinfolds is used as a measure for the amount of superficially located (subcutaneous) fat. This provides a good idea of the total amount of body fat.
Content
The test consists of the following components:
- Measuring moment
Procedure
It is important the skinfold measurement is carried out correctly and the skin is measured at the right positions. The skinfold measurement should always be carried out directly on the skin. Incorrect use of the meter will influence the reliability of the measurement. This means it is important that the body fat percentage measurement is administered by a trained person.
Firmly take the skinfold between thumb and index finger. Only take the skin and subcutaneous fat tissue, not the muscle tissue! Place the caliper one centimeter beneath the fingers. Wait one or two seconds before reading the value.
Always repeat the measurement three times in all places. This is the only way for a reliable result. Two different procedures are often differentiated for measuring body fat percentage with a skinfold measurement: A four-point measurement and a seven-point measurement.
Steps
- Choose either the four-point or the seven-point measurement;
- Take a skinfold between your thumb and index finger;
- Only take the skin and subcutaneous fat tissue, not the muscle tissue!;
- Place the caliper one centimeter beneath the fingers;
- Wait one or two seconds before reading the value;
- Always repeat the same measurement three times in all places for a reliable result.
Two types of skinfold measurements
When measuring the fat percentage through a skinfold measurement, a distinction is often made between 2 different procedures:
The four-point measurement
With a four-point measurement, body fat percentage is measured at four different places. These points are on the upper body. Always only measure the right side, in order to get a consistent result with any re-measurement. The following places are measured:
- Biceps – the front center upper arm
- Triceps – the back center upper arm
- Subscapularis fold – beneath the shoulder blade
- Supra-iliac fold– above the edge of the pelvis
The seven-point measurement
With a seven-point measurement, body fat percentage is measured at seven different places. These points are on the upper body. Always only measure the right side, in order to get a consistent result with any re-measurement. The following places are measured:
- Pectoralis fold – halfway between the shoulder and nipple
- Abdominal fold – one or two centimeters to the right of the navel
- Thigh fold – halfway front side upper leg
- Axillary fold – beneath the armpit at nipple height
- Triceps – the back center upper arm
- Subscapularis fold – beneath the shoulder blade
- Supra-iliac fold– above the edge of the pelvis
Reliable method
The skinfold measurement is one of the most reliable methods for calculating body fat percentage. The skinfold measurement is less reliable for older people, because the skin turgor decreases, and the muscles are weaker. This means there is a good chance that muscles are unjustly included in the skinfold. This measurement also does not provide a reliable value for people with chronic muscle diseases, dehydration, and the formation of edema.
Results
Men
| 20-39 year | 40-59 year | 60-79 year | |
| Low | < 8% | < 11% | < 13% |
| Good | 8% t/m 20% | 11% t/m 22% | 22% t/m 28% |
| Too high | 20% t/m 25% | 22% t/m 28% | 25% – 30% |
| Much too high | > 25% | > 28% | > 30% |
Women
| 20-39 year | 40-59 year | 60-79 year | |
| Low | < 21% | < 23% | < 24% |
| Good | 21% t/m 33% | 23% t/m 34% | 24% t/m 36% |
| Too high | 33% t/m 39% | 34% t/m 40% | 36% t/m 42% |
| Much too high | > 39% | > 40% | > 42% |
Body fat percentage too high?
Over time, a too high body fat percentage can cause unpleasant symptoms. The vascular system and organs will be compressed by the mass of fat, and this will only increase over time. Body fat plays an important role in developing certain diseases and ailments, including cancer, diabetes, cardiovascular disease, or strokes. It is therefore important to keep your body fat percentage within healthy margins. You can achieve that by exercising regularly and choosing to have an active lifestyle.
Required equipment
For this test you need the following:
- Skinfold meter
