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Calculate body fat percentage using Jackson-Pollock skinfold measurements
7-site method provides more accurate results but requires more measurements
For men using 3-site: Chest, Abdomen, Thigh
The Jackson-Pollock skinfold method is one of the most widely used and validated techniques for estimating body fat percentage. It uses skinfold thickness measurements at specific body sites to calculate body density, which is then converted to body fat percentage using the Siri equation.
The 7-site method includes all of the above plus: Midaxillary (horizontal fold on side of torso), Triceps, and Subscapular (diagonal fold below shoulder blade). This provides more comprehensive assessment of body fat distribution.
| Method | Accuracy | Cost |
|---|---|---|
| Skinfold Calipers | ±3-5% | Low |
| BIA Scale | ±4-8% | Low-Medium |
| Bod Pod | ±2-3% | High |
| DEXA Scan | ±1-2% | High |
Pinch the skin and subcutaneous fat firmly, pulling it away from the muscle. Place caliper perpendicular to the fold, 1cm from your fingers. Take measurement 2-3 seconds after releasing caliper trigger. Measure each site 2-3 times and use the average. Always measure on the right side of the body.
The 3-site method is easier and sufficient for most people. The 7-site method provides slightly more accuracy and is better for tracking detailed changes, but requires more time and skill. For general fitness tracking, 3-site is recommended.
Harpenden calipers are the gold standard but expensive. Lange calipers are also accurate. Affordable plastic calipers (like AccuMeasure) can provide reasonable accuracy for home use if technique is consistent. Whatever type you use, stick with it for consistency.
Measure at the same time of day, preferably in the morning before eating or exercising. Avoid measuring after workouts, when dehydrated, or after consuming large meals. Consistency in timing is more important than the specific time chosen.
Some sites like abdomen and thigh can be self-measured, but many sites (especially subscapular and midaxillary) are difficult to access alone. For best accuracy, have a trained person perform measurements. If self-measuring, be extra careful about consistency.
Every 4-6 weeks is ideal for tracking body composition changes. More frequent measurements may show normal fluctuations rather than true changes. Less frequent measurements may miss important trends. Always use the same tester for consistency.
Different methods measure body composition differently and have varying accuracy. Skinfold measurements can vary based on technique, hydration, and individual fat distribution. Use one method consistently to track changes rather than comparing absolute values between methods.
Very lean individuals may have difficulty getting measurable folds at some sites. Very high body fat may make it difficult to distinguish between fat and muscle. In extreme cases, alternative methods like DEXA or Bod Pod may be more appropriate.
This calculator is for educational and informational purposes only and should not be considered medical advice. Skinfold measurements require proper technique and training for accurate results. Accuracy can vary significantly based on the skill of the person taking measurements. Individual body composition varies based on many factors including genetics, hydration, and fat distribution patterns. Always consult with qualified healthcare professionals or certified fitness professionals for personalized body composition assessment and health advice.