One of the more accurate (+/- 3%) and easiest ways to measure body fat is buy measuring fat under the skin in several locations with a caliper. It's based on the fact that approximately 50% of your total body fat is beneath the skin.
There are a variety of formulas ranging on sample measurements from 3 to 7 places on your body. See the spreadsheet.
Some Common Measurement Sites:
Spread Sheet for several calculations using SKF
Standardized Skinfold (SKF) Measurement Procedure
- Measurements taken on the right side of body
- Carefully identify, measure, and mark SKF site
- With caliper in right hand, grasp the SKF with thumb and index finger of left hand
- Start with fingers about 3 inches apart, then gently pull SKF away from body
- Place caliper head perpendicular to skinfold with the dial facing up
- Place caliper head 1/4-to-1/2 inch away from thumb and finger
- Place caliper head halfway between crest and base of fold
- Gently and fully release caliper pressure
- Maintain pinch while reading dial within 3-4 seconds after releasing caliper pressure
- Take duplicate measures at each site
- Measure in a rotational order
- Re-measure if 1st - 2nd reading is not within 1-2 mm (or 10% margin)
- Record average score of closest 2 values
Skinfold Caliper Guide
Amazon.com: Slim Guide Skinfold Caliper
Articles:
Generalized equations for predicting body density of men
Links:
Spread Sheet for several calculations using SKF
How To Take Accurate Skinfold Measurements | Five Top Tips
Body Fat Calculator
Fitness Exercises | Body Fat Calculator - Body Fat Calculator for Males
NexGen Medical Systems - Products - Baseline Skinfold Calipers
Skinfold Caliper Guide
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