You can find your idea weight using the Body Mass Index or BMI. The BMI index shows the ideal body fat percentages for people of all ages. You can measure your body fat with the help of fat calipers. Here’s a step-by-step guide to measuring your body fat using fat calipers. We show you how!
Invest in good quality body calipers: Cheap versions of the real thing won’t have the requisite tension to provide accurate results.
Practice: accurate results take time and practice, so don’t take your first couple of readings too seriously. Keep at it and, in time, you will be getting readings that are accurate and consistent.
Time of day: Just like weighing yourself, your readings will change depending on what time of day it is. Ensure accuracy by always taking your readings at the same time every day. Don’t take readings right after a workout or when you are dehydrated.
Fold the skin over and take the measurement. Take three different measurements and then add them together and divide by three to get an average measurement. The locations for measurements are as follows:
- Triceps: center of the back of the upper arm
- Biceps: center of the front of the upper arm
- Shoulder blade: take a measurement just below the shoulder blade
- Waist/Abdomen: between the belly button and slightly above the hip bone
A very general indication of your ideal body fat comes from the BMI index:
Men Body Fat Percentages:
- Ages 20-39: 8% to 19%
- Ages 40-59: 11% to 21%
- Ages 60-79: 13% to 24%
Women Body Fat Percentages:
- Ages 20-39: 21% to 32%
- Ages 40-59: 23% to 33%
- Ages 60-79: 24% to 35%
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