Skinfold Body Fat Calculator

Your Measurements

Measurement Method

Calculate Body Fat %

How to Take Skinfold Measurements

Accurate body fat caliper measurement requires consistent technique. Follow these guidelines:

• Pinch skin and fat, not muscle. Pull the skinfold away from the underlying muscle. If the muscle comes with it, the measurement will be wrong.
• Measure on the right side. Always take measurements on the right side of the body for consistency.
• Pinch 1 cm above the site. Place the caliper jaws at the midpoint of the skinfold, about 1 cm below your fingers.
• Read after 2 seconds. Don't hold the pinch too long — fluid displacement will cause the reading to drift. Read within 2-3 seconds.
• Take each site 2-3 times. Use the average of two or three measurements per site for the most accurate result.

3-Site Jackson-Pollock Landmarks

Men: Chest (diagonal fold mid-way between shoulder crease and nipple), Abdomen (vertical fold 2 cm to the right of the navel), Thigh (vertical fold mid-way between hip and knee on the front of the thigh).

Women: Triceps (vertical fold on the back of the arm, mid-way between shoulder and elbow), Suprailium (diagonal fold above the hip bone), Thigh (same as men).

Body Fat Category Ranges

Category	Men	Women
Essential Fat	2-5%	10-13%
Athletes	6-13%	14-20%
Fitness	14-17%	21-24%
Average	18-24%	25-31%
Obese	25%+	32%+

3-Site vs 7-Site: Which Should You Use?

The 3-site method is faster and requires fewer measurements — ideal for most home users with basic calipers. The 7-site method is more accurate because it samples a broader range of body regions, but requires more practice to get consistent readings.

For most people, the 3-site Jackson-Pollock formula is accurate enough (±3.5% compared to DEXA). If you're tracking changes over time, stick with the same method and same measurement sites for consistency.

For even more accuracy, consider our complete body fat caliper measurement guide with protocols, tips, and common mistakes to avoid.