A free printable guide covering the 7-site skinfold testing protocol, correct caliper technique, and a fillable log for recording results. It acts as a reference guide to remind you of the steps, and also to act as a log where you can record the measurements. The 'Body Fat %' row requires some moderately complicated calculations, and requires a calculator or spreadsheet (we've also included a spreadsheet below for just that purpose). It is also possible to use the guide for skinfold measurements only, referring back when you repeat the test at a future date, to note whether any changes in measurements have taken place.
Download the Printable PDF
How to Use It
Print the guide and keep it on hand during testing sessions. Use the site diagram to confirm caliper placement, then record each reading directly in the log so progress can be tracked over time.The 7 Standard Sites
- Triceps - vertical fold, back of the upper arm, midpoint
- Subscapular - diagonal fold, below the shoulder blade
- Suprailiac - diagonal fold, just above the hip bone
- Abdominal - vertical fold, 2cm beside the navel
- Thigh - vertical fold, front of the thigh, midpoint
- Chest - diagonal fold, between the armpit and nipple
- Midaxillary - vertical fold, mid-armpit, sternum level
Taking a Reading
- Pinch the site - grasp a fold of skin and fat firmly, 1cm above the site, and pull it away from the muscle
- Place the caliper - apply the jaws at the marked site, perpendicular to the fold, about 1cm below your fingers
- Read after 2 seconds - let the caliper settle, then read to the nearest 0.5mm
- Repeat 2-3 times - take two readings per site, and a third if they differ by more than 1mm
- Always measure the right side of the body for consistency
- Sum the sites and log the total, or apply a body-fat formula
Body Fat % Reference (ACE)
The guide includes the American Council on Exercise body fat percentage norms for men and women, from essential fat through to obese. These are general population norms - athlete populations often run lower, so it is best to track change over time for the same person rather than comparing across individuals.Testing Log
A blank log for all 7 sites, three readings each, plus rows for the sum of skinfolds and calculated body fat percentage - so every session can be recorded in one place.Spreadsheet (Free Download for Microsoft Excel)
Download the Body Fat % Calculator (Excel)
Enter gender, age, and the skinfold readings and the spreadsheet works out body density and body fat % automatically, using the same formula as above. This is the simplest way to the the Body Fat % calculations.
