Skinfold Body Fat Calculator
Use caliper measurements to estimate body fat percentage. The Jackson & Pollock 3-site equations provide practical accuracy for tracking changes over time.
Body Composition Summary
Body fat
13.4%
Lean mass
69.3 kg
Fat mass
10.7 kg
Interpretation
Athletic physique
Skinfold sum: 45.0 mm • Body density: 1.0682 g/cm³
How to Use This Calculator
Practice measurement technique
Use calibrated calipers. Pinch the skinfold firmly, lift the skin and subcutaneous fat away from muscle, and read the caliper at 1–2 seconds.
Record three sites
Measure chest, abdomen, and thigh skinfolds. Take two readings at each site and average them.
Track trends
Repeat every 4–6 weeks under similar conditions to evaluate progress from training and nutrition programs.
Formula
Body Density (men) = 1.10938 − 0.0008267 × Σ + 0.0000016 × Σ² − 0.0002574 × Age
Body Density (women) = 1.0994921 − 0.0009929 × Σ + 0.0000023 × Σ² − 0.0001392 × Age
Body Fat % = 495 ÷ Density − 450
- Σ is the sum of the three site skinfolds (mm).
- Equations are from Jackson & Pollock 3-site protocols.
- Lean mass = Weight × (1 − Body Fat %) and Fat mass = Weight × Body Fat %.
Example: Male, sum = 45 mm, age 28 → Density ≈ 1.0843 → Body Fat ≈ 14.2%.
Why Skinfold Measurements?
Skinfolds provide an accessible method for estimating body fat with simple tools. When performed consistently by a trained assessor, they track changes in subcutaneous fat effectively and are widely used in sports science.
While not as precise as DEXA or hydrostatic weighing, skinfolds are inexpensive and portable. Use them alongside performance metrics, strength tests, and blood markers for a rounded view of health.
Frequently Asked Questions
Can I measure myself?
Measurements are more reliable when a partner or coach helps. If self-measuring, use a mirror and practice consistent technique.
How does hydration affect readings?
Hydration has minimal impact, but measure at the same time of day and in similar conditions to reduce variability.
What if my sum exceeds 200 mm?
The 3-site equations lose accuracy beyond that range. Consider multi-site methods or professional body composition testing.
Should I use different sites?
This calculator follows the Jackson & Pollock 3-site method. Other protocols (7-site, Durnin-Womersley) require different equations.