Skin measurements are a common and accurate way to assess how much body fat you have and to determine your health and fitness level.

Balance is not a good measure of body fat and the mirror does not necessarily tell the whole story. Skin folds, although not perfect, can give you a good idea of ​​your body fat when done correctly.

Using this easy-to-use fitness tool, get your body fat percentage, body composition (mass to lean mass ratio) and fat category estimates.

What are Skinfold Measurements?

While there are many alternatives to estimating body fat, taking skin measurements is one of the most common. It is also one of the most convenient methods anyone can do at home.

This method usually involves the use of a caliper tool to measure the thickness of the skin (underlying skin tissue) in areas such as the abdomen, chest and thighs (male) or triceps, thighs, and superlatives.

While some high-end displays can cost hundreds of dollars, you can use the simplest and least expensive ones.

If you do not have a measuring device, the next best option is to use your fingers to pinch the folds of the skin with a soft tape and enter the numbers by hand (where this calculator is inserted).

In any case, everyone should be able to do 3 skin tests to assess their body fat, body composition and fat category.

How to use a 3-screen calculator

The 3 fold fold calculator is very easy to use and we have included step-by-step instructions.

Step 1Select the desired unit of measurement Imperial (pound) or metric (kg)

Step 2Choose your gender

Step 3Enter your weight

Step 4: Type in your age

Step 5Take skin measurements and enter values ​​for chest, abdomen and thighs (for men) or triceps, thighs and suprariac (for women).

Step 6 Press Calculate!

How to take measurements

It is important to make sure you take the right measurements to get the right results as much as possible, as this section is relatively small.

While it is possible to take the measurements yourself, women in particular may need someone to help them. This is because two of the most sought-after folding stations, Triseps and Superliak, are difficult to work on your own.

It should be noted that a few factors, such as age, moisture, and skin firmness, can affect the measurement. Some people have sensitive skin and it is very easy for others.

For people with very strong skin, other methods may be a better option.

If you use a caliper or thumb and index finger to pinch the folds, you want to make sure they contain only the fat, not the muscle. You can feel the muscle at the bottom and if that is the case, just keep your fingers together until you pull the fat out and pull it out.. Adjust your handle as needed.

We also recommend that you take at least two measurements at each turnpoint to ensure accuracy. Wait a few seconds between measurements. If there is a difference of more than 1 mm between the two measurements, take the other and use the average of the three.

We recommend testing the right body part for accuracy.

Here is a very useful video that shows you how to properly measure your chest, abdomen and thighs with a caliper or by hand.

Chest

Measure at a slightly elevated angle between the nipple and the armpit, as shown in the video above.

Stomach

Tighten the skin by pinching both sides of the umbilical cord.

Thigh

Raise the upper leg as high as possible and take a straight line between the hip and knee joints.

Triceps

When the arm is relaxed on the side, look for the middle line of the upper arm between the acromion (shoulder bone) and the elbow. Record your measurements with a straight leather strap.

Supralial

Don’t let the name scare you. To perform this measurement, you need to cut a diagonal skin about 1 cm from the front of the advanced iliac crest.

Analyzing your results!

The calculator shows estimates of your body fat percentage, body fat per pound, lean body weight and “fat category”.

A 30-year-old woman weighs 125 pounds (56.6 kg) and includes the following examples of a 30-year-old woman who has the following skin dimensions: sleeping triceps (10 mm), thigh (15 mm) and supraliac (25 mm).

  • Body fat: 20 (%)
  • The amount of fat: 25 (lbs)
  • Lean weight: 100 (pounds)
  • Fat category: Athletics

Therefore, based on the results, this individual is considered to be 20% body fat, 25 pounds of fat, 100 pounds of body weight (muscles, bones, body parts, etc.) and as athletics.

See if you can connect U.S. Navy body fat levels here.

The most accurate method for measuring body fat

Although the 3 skinfold body fat calculator can estimate reasonable body fat and body composition, it is not a very accurate method. However, it is one of the most convenient and still more accurate of basic techniques (eg body weight balance, basic calculators, etc.).

If done correctly, you should be able to estimate 3.5-5% of your true and true measurements.

However, it is important to note that the most advanced methods may not give you 100% accurate measurements but can be measured in a few percent accuracy and are very reliable.

Skin measurements, body fat scales and other portable and hand-held devices are usually the least accurate methods for determining body fat and composition.

The most accurate methods, such as hydrostatic scales and DEXA / DXA scans, are very expensive to operate and require you to visit a facility that offers these advanced technologies.

While not as accurate as the actual one, our other Calculation of body fat It is an excellent and free option to use. You do not need any equipment but there are options for more accuracy or to use a tape measure.

It requires a little more effort and details but you should be given a closer lean fat ratio and you can compare your results with a 3 skinfold body fat calculator.

What these measurements can tell you and compare with BMI

The ratio of body fat to lean tissue is often used to assess health and fitness.

Body Mass Index (BMI) It is one of the most popular methods for determining health risks.

However, it is well known that BMI only looks at body weight in terms of gender, height and age, but not body composition or body fat percentage. Easily provides BMI points and appropriate weight range.

If we consider BMI to be a serious measure of body weight, there are people – especially some highly trained athletes – who are overweight but not overweight.Stephen Hemsfield, director of the Obesity Research Center at St. Luke Roosevelt Hospital in New York. ”There are people who are overweight, like normal BMI. BMI is a broad, general risk factor. Body-fat assessment is more specific to your actual fat content so it gives a more accurate image. ”

With BMI, a very low (underweight) or very high (overweight) score indicates a health risk.

Although it is used, BMI is a controversial health measure, because you have to consider the individual. Still, there is room for it.

What we do know is that high body fat is associated with obesity, obesity, obesity and / or risk of health issues. But having too little body fat can also have negative effects.

Body composition is undoubtedly a better indicator of health and fitness, but in obese people, weight can say a lot in terms of height. It really comes down to each individual situation.

The good news is that anyone can improve their health and fitness by making a few lifestyle changes, such as resistance training and a healthy diet.

Try these Bodybuilding exercises to build more muscle and shed fat.

Body fat in men with women

When it comes to the percentage of healthy body fat, it is important to note that men and women are not the same.

On average, women carry more body fat than men and this is easy to explain; Multiplication.

It is comforting to know that women need to be fatter than men. They have a completely different reproductive function and the high fat content in women supports that reproductive function”Said Shap Up President Barbara J. Moore explained his PhD. America.

The American Exercise Council (ACE) has body fat charts based on different categories.

So, for example, it is recommended for male athletes and healthy body fat is 6-13% and for women it is 14-20%.

But men and women also differ in how they carry body fat (1).

You may have noticed that women store a lot of fat on their bodies, thighs and legs, while men usually accumulate fat on the middle part, chest, shoulders, neck and body.

Although there are advantages and disadvantages to both, mainly because not all fats are the same.

As men are more prone to bulging (at least in comparison), this may indicate the accumulation of excess fat (fat stored around the abdomen and body parts). Although belly fat is both internal and subcutaneous (measured by the percentage of fat accumulated under the skin and body fat).

Just because an overdose affects health and hormones does not mean that oily skin is better.

But being overweight can put you at risk for heart attack, stroke, cancer, diabetes, dementia, and more.

Many health publications suggest that the waist circumference increases the risk of infection by more than 35 inches for women and 40 inches for men.

While taking the key here can make your big belly more susceptible to disease than thick buttocks and thighs, monitoring your body composition is extremely important for your health.

Related Calculators

3 Evaluate body fat to a lean tissue ratio using the skin folding method

The 3 Leather Folder Body Fat Calculator is a small fitness tool that anyone can use to find their body fat percentage and fat to lean ratio.

You don’t need anything other than soft gauge tape. The caliper simplifies the process.

It may not be the most accurate method compared to others, but its simplicity makes it an ideal option.