Body Fat Percentage Calculator

Instructions

• Gender: Select your gender. This is required as the formula for calculating body fat percentage differs for men and women.

• Measurement Method: Choose the measurement method. You have the options of Tape Measure (Navy Method), 3-Fold Method (Jackson-Pollock), or 7-Fold Method (Jackson-Pollock).

Measurements:

• For the Tape Measure (Navy Method):
  For Men: Enter the measurements for your abdomen, neck, and height in centimeters.
  For Women: Enter the measurements for your waist, hip, neck, and height in centimeters.

• For the 3-Fold Method (Jackson-Pollock):
  For Men: Enter the skinfold measurements for your chest, abdomen, and thigh in millimeters, and your age.
  For Women: Enter the skinfold measurements for your tricep, abdomen, and thigh in millimeters, and your age.

• For the 7-Fold Method (Jackson-Pollock):
  For Men: Enter the skinfold measurements for your chest, abdomen, thigh, hip, axilla, tricep, and back in millimeters, and your age.
  For Women: Enter the skinfold measurements for your chest, abdomen, thigh, hip, axilla, tricep, and back in millimeters, and your age.
  
  

• Calculate: Click on the "Calculate" button to compute your body fat percentage.

• Results: Your estimated body fat percentage will be displayed below the input fields.

Tip: Having another person assist with the measurements can greatly enhance the accuracy and minimize the potential for errors. In particular, the 7-Fold Method requires the assistance of another person for accurate and correct measurements.

Guidelines for Accurate Body Measurements
Tape Measure Method (U.S. Navy-Method)

Required Measuring Tool: 

• Tape Measure

Note: 

• It's technically possible to perform some of the measurements on your own, but the assistance of another person is recommended to achieve the best results.

For Men:

• Abdomen: To accurately measure your abdomen circumference, place the tape measure at the level of your navel. Ensure that the tape is parallel to the ground. Record the measurement after a relaxed exhalation.

• Neck: Position the tape measure directly below your Adam's apple. Keep your shoulders relaxed and make sure the tape is as horizontal as possible.

• Height: Measure your height from the floor to the highest point of your head while standing upright.

For Women:

• Waist: Measure your waist circumference at the narrowest point between the lower edge of your ribcage and your navel. Keep the tape measure horizontal.

• Hip: Measure your hip circumference at the widest point of your hips. Ensure that the tape is parallel to the ground.

• Neck: Place the tape measure directly below your larynx. Keep your shoulders relaxed and make sure the tape is as horizontal as possible.

• Height: Measure your height from the floor to the highest point of your head while standing upright.

3-Fold Method (Jackson-Pollock)

Required Measuring Tool: 

• Caliper

Note: 

• It's technically possible to perform some of the measurements on your own, but the assistance of another person is recommended to achieve the best results.

For Men:

1. Chest: Pinch a diagonal fold halfway between the nipple and the armpit.

2. Abdomen: Pinch a vertical fold about 2.5 cm to the right of your navel.

3. Thigh: Pinch a vertical fold halfway between the knee cap and the hip bone, on the front of the thigh.

For Women:

1. Tricep: Pinch a vertical fold on the back of the arm, halfway between the shoulder and the elbow.

2. Abdomen: Pinch a vertical fold about 2.5 cm to the right of your navel.

3. Thigh: Pinch a vertical fold halfway between the knee cap and the hip bone, on the front of the thigh.

7-Fold Method (Jackson-Pollock)

Required Measuring Tool: 

• Caliper

Note: 

• An additional person is definitely required to conduct the measurements accurately and correctly.

For Men:

1. Chest: Pinch a diagonal fold halfway between the nipple and the armpit.

2. Abdomen: Pinch a vertical fold about 2.5 cm to the right of your navel.

3. Thigh: Pinch a vertical fold halfway between the knee cap and the hip bone, on the front of the thigh.

4. Hip: Pinch a diagonal fold at the maximum circumference of the hip.

5. Axilla: Pinch a vertical fold, at the same level as the nipple, under the armpit.

6. Tricep: Pinch a vertical fold on the back of the arm, halfway between the shoulder and the elbow.

7. Back: Pinch a diagonal fold halfway between the bottom of the shoulder blade and the top of the hip bone, on the side of the body.

For Women:

1. Chest: Pinch a diagonal fold one-third of the way between the armpit and the nipple.

2. Abdomen: Pinch a vertical fold about 2.5 cm to the right of your navel.

3. Thigh: Pinch a vertical fold halfway between the knee cap and the hip bone, on the front of the thigh.

4. Hip: Pinch a diagonal fold at the maximum circumference of the hip.

5. Axilla: Pinch a vertical fold, at the same level as the nipple, under the armpit.

6. Tricep: Pinch a vertical fold on the back of the arm, halfway between the shoulder and the elbow.

7. Back: Pinch a diagonal fold halfway between the bottom of the shoulder blade and the top of the hip bone, on the side of the body.
   
   

More Methods to Determine the Body Fat Percentage

• Estimating body fat percentage through comparison pictures: Often, it is sufficient to do this using comparative images. The easiest method is to utilize search engines for comparing your body using different pictures. This is usually sufficient for estimating and calculating calorie needs.

• DXA Scan: For a more accurate assessment of body fat percentage, you have the option of a DXA scan, which stands for Dual-Energy X-Ray Absorptiometry. This method is considered highly reliable. During a DXA scan, you lie on a table and are scanned by a device that analyzes your body composition. DXA scans are often used by professional athletes or researchers as they provide detailed information about body fat percentage.

• Underwater Weighing: Another reliable method is underwater weighing. In this method, you are submerged in a water tank and weighed while holding your breath. Since fat is less dense than muscle mass, the weight difference underwater can be used to determine body fat percentage.

• Bioelectrical Impedance Analysis (BIA): Although often touted as a quick method, BIA has significant shortcomings in determining body fat percentage. Factors such as hydration level, meals, and time of day can greatly influence the results. BIA body fat scales are therefore very inaccurate and not recommended.
  
  

How to Interpret Your Body Fat Percentage

Your body fat percentage is a valuable indicator of your overall health. To better understand what your score means, please take a look at this charts.